Comparing Nutrients in 1 pound Boiled Mustard Greens VS Frozen Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens	31%	13%	56%
Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Boiled Mustard Greens	Frozen Mustard Greens	Recommended Dietary Allowance
Energy	4.07% 118kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.72% 0.12g	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	12% 15.5g	130g per day for Men 19-50 years
Sugars	8.82% 6.4g	NA	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	39.4% 15g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens	Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	311% 2803μg	130% 1170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	1.72% 0.086mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	45.7% 0.59mg	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	156% 626μg	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	128% 115mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2240% 2688μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens	Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	53.5% 535mg	52.6% 526mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	33.8% 0.3mg	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	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	NA	67% 1.54mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	21.6% 735mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	8.77% 132mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	11.3% 416g	11.4% 423g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Mustard Greens vs Frozen Mustard Greens:

• Boiled and Drained Mustard Greens have 2.4 times more Vitamin A, 1.4 times more Vitamin B3 and 6.3 times more Vitamin B5 than Frozen Mustard Greens, Unprepared.
• While Frozen Mustard Greens, Unprepared contain 1.3 times more Vitamin B6 and 15.3 times more Vitamin B9 than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens and Frozen Mustard Greens, Unprepared have similar amounts of Vitamin B1, Vitamin B2 and Vitamin C per 1 lb.
• Both Boiled and Drained Mustard Greens as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Mustard Greens vs Frozen Mustard Greens:

• Boiled and Drained Mustard Greens have 2.2 times more Copper and 1.4 times more Phosphorus than Frozen Mustard Greens, Unprepared.
• While Frozen Mustard Greens, Unprepared contain 1.5 times more Iron and 3.2 times more Sodium than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens and Frozen Mustard Greens, Unprepared have similar amounts of Calcium, Magnesium, Potassium, Selenium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Mustard Greens have 1.3 times more Carbohydrate than Frozen Mustard Greens, Unprepared.
• While Frozen Mustard Greens, Unprepared contain 1.7 times more Fiber than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens and Frozen Mustard Greens, Unprepared have similar amounts of Omega 3 and Protein per 1 lb.
• Both Boiled and Drained Mustard Greens as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.