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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens	38%	9%	53%
Boiled Mustard Spinach	34%	9%	57%

Macro Nutrients

	Cooked Frozen Mustard Greens	Boiled Mustard Spinach	Recommended Dietary Allowance
Energy	2.97% 86kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	NA	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	9.77% 12.7g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens	Boiled Mustard Spinach	Recommended Dietary Allowance
Vitamin A	178% 1606μg	207% 1860μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.073mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	34% 0.44mg	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	82.8% 331μg	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	328% 295mg	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	Boiled Mustard Spinach	Recommended Dietary Allowance
Calcium	46% 458mg	71.7% 717mg	1000mg per day for Men 19-50 years
Copper	29.2% 0.26mg	25% 0.23mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	53.2% 1.22mg	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	11.7% 81.6mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	38% 1293mg	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	7.56% 113mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11.5% 425g	11.6% 429g	3700g per day for Men 19-50 years

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

• Boiled and Drained Mustard Spinach contains 1.7 times more Vitamin B3, 7.4 times more Vitamin B5 and 4.7 times more Vitamin C than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens and Boiled and Drained Mustard Spinach have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Boiled and Drained Frozen Mustard Greens as well as Boiled and Drained Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Frozen Mustard Greens have 1.4 times more Iron, 1.9 times more Magnesium, 1.3 times more Phosphorus, 1.8 times more Sodium and 1.8 times more Zinc than Boiled and Drained Mustard Spinach.
• While Boiled and Drained Mustard Spinach contains 1.6 times more Calcium and 2.1 times more Potassium than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens and Boiled and Drained Mustard Spinach have similar amounts of Copper, Manganese, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Frozen Mustard Greens have 1.4 times more Fiber and 1.3 times more Protein than Boiled and Drained Mustard Spinach.
• Both Boiled and Drained Frozen Mustard Greens and Boiled and Drained Mustard Spinach have similar amounts of Carbohydrate per 1 lb.
• Both Boiled and Drained Frozen Mustard Greens as well as Boiled and Drained Mustard Spinach have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 lb.