Comparing Nutrients in 1 pound Boiled Mustard Greens with Salt VS Boiled New Zealand Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens with Salt	31%	13%	56%
Boiled New Zealand Spinach with Salt	34%	10%	56%

Macro Nutrients

	Boiled Mustard Greens with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Energy	4.07% 118kcal	1.88% 54.4kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.5g	7.43% 9.66g	130g per day for Men 19-50 years
Sugars	8.82% 6.4g	1.56% 1.13g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Vitamin A	266% 2390μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	37.3% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	82.7% 1.08mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.2% 41μg	9.07% 36.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	128% 115mg	80.6% 72.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	54% 8.07mg	37% 5.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2240% 2688μg	1104% 1324μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Calcium	53.5% 535mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	39% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	49.3% 3.95mg	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	NA	104% 2.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.2% 191mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	21.6% 735mg	13.6% 463mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	76.2% 1143mg	104% 1556mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	11.3% 416g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mustard Greens with Salt VS Boiled New Zealand Spinach with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Mustard Greens with Salt versus 1 lb of Boiled New Zealand Spinach with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Mustard Greens with Salt vs Boiled New Zealand Spinach with Salt:

• 1 pound of Boiled Mustard Greens with Salt has 1.4 times more Vitamin B1, 1.6 times more Vitamin C, 1.4 times more Vitamin E and 2 times more Vitamin K than Boiled New Zealand Spinach with Salt.
• While 1 lb of Boiled and Drained New Zealand Spinach with Salt contains 1.7 times more Vitamin B2, 2.1 times more Vitamin B5 and 2.4 times more Vitamin B6 than Boiled and Drained Mustard Greens with Salt.
• Both Boiled Mustard Greens with Salt and Boiled New Zealand Spinach with Salt provide similar amounts of Vitamin B3 per one pound.
• Both Boiled and Drained Mustard Greens with Salt as well as Boiled and Drained New Zealand Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Mustard Greens with Salt vs Boiled New Zealand Spinach with Salt:

• 1 pound of Boiled Mustard Greens with Salt has 2.5 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.9 times more Phosphorus and 1.6 times more Potassium than Boiled New Zealand Spinach with Salt.
• While 1 lb of Boiled and Drained New Zealand Spinach with Salt contains 2.5 times more Magnesium, 1.4 times more Sodium and 2.1 times more Zinc than Boiled and Drained Mustard Greens with Salt.
• Both Boiled Mustard Greens with Salt and Boiled New Zealand Spinach with Salt contain similar levels of Water per one pound.
• 1 pound of Boiled Mustard Greens with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Mustard Greens with Salt as well as Boiled and Drained New Zealand Spinach with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Mustard Greens with Salt has 2.1 times more Carbohydrate, 1.4 times more Fiber and 2 times more Protein than Boiled New Zealand Spinach with Salt.
• While 1 lb of Boiled and Drained New Zealand Spinach with Salt contains 2.5 times more Omega 3 than Boiled and Drained Mustard Greens with Salt.
• 1 pound of Boiled Mustard Greens with Salt provide inadequate amounts of Omega 3
• 1 pound of Boiled New Zealand Spinach with Salt provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Mustard Greens with Salt as well as Boiled and Drained New Zealand Spinach with Salt provide inadequate amounts of Energy and Omega 6 in one pound.