Comparing Nutrients in 1 pound Cooked Frozen Mustard Greens with Salt VS Boiled Lotus Root with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens with Salt	38%	9%	53%
Boiled Lotus Root with Salt	9%	1%	90%

Macro Nutrients

	Cooked Frozen Mustard Greens with Salt	Boiled Lotus Root with Salt	Recommended Dietary Allowance
Energy	2.97% 86kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	56% 72.7g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	33.4% 12.7g	37% 14g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	12.8% 7.17g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens with Salt	Boiled Lotus Root with Salt	Recommended Dietary Allowance
Vitamin A	178% 1606μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.073mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	76% 0.99mg	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	79.4% 318μg	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	69.6% 62.6mg	138% 124mg	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	41% 6.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1267% 1520μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens with Salt	Boiled Lotus Root with Salt	Recommended Dietary Allowance
Calcium	46% 458mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	29.2% 0.26mg	109% 0.98mg	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	63.5% 5.1mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	43.4% 1mg	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	15.6% 109mg	50.5% 354mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	79% 1184mg	85% 1275mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	11.5% 425g	10% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mustard Greens with Salt VS Boiled Lotus Root with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Mustard Greens with Salt versus 1 lb of Boiled Lotus Root with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Mustard Greens with Salt vs Boiled Lotus Root with Salt:

• 1 pound of Cooked Frozen Mustard Greens with Salt has more Vitamin A, 5.3 times more Vitamin B2 and 8.8 times more Vitamin B9 than Boiled Lotus Root with Salt.
• While 1 lb of Boiled and Drained Lotus Root with Salt contains 3.2 times more Vitamin B1, 18.9 times more Vitamin B5, 2 times more Vitamin B6 and 2 times more Vitamin C than Boiled Frozen Mustard Greens, drained with Salt.
• 1 pound of Cooked Frozen Mustard Greens with Salt have insufficient amounts of Vitamin B5
• 1 pound of Boiled Lotus Root with Salt have insufficient amounts of Vitamin A and Vitamin B2
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Boiled and Drained Lotus Root with Salt have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Mustard Greens with Salt vs Boiled Lotus Root with Salt:

• 1 pound of Cooked Frozen Mustard Greens with Salt has 3.9 times more Calcium, 1.2 times more Iron and 1.3 times more Manganese than Boiled Lotus Root with Salt.
• While 1 lb of Boiled and Drained Lotus Root with Salt contains 3.7 times more Copper, 1.7 times more Magnesium, 3.3 times more Phosphorus, 2.6 times more Potassium and 1.7 times more Zinc than Boiled Frozen Mustard Greens, drained with Salt.
• Both Cooked Frozen Mustard Greens with Salt and Boiled Lotus Root with Salt contain similar levels of Sodium and Water per one pound.
• 1 pound of Cooked Frozen Mustard Greens with Salt lack sufficient amounts of Zinc
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Boiled and Drained Lotus Root with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Mustard Greens with Salt has 1.4 times more Protein than Boiled Lotus Root with Salt.
• While 1 lb of Boiled and Drained Lotus Root with Salt contains 3.5 times more Energy and 5.2 times more Carbohydrate than Boiled Frozen Mustard Greens, drained with Salt.
• Both Cooked Frozen Mustard Greens with Salt and Boiled Lotus Root with Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Frozen Mustard Greens with Salt provide inadequate amounts of Energy
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Boiled and Drained Lotus Root with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.