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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens	38%	9%	53%
Mustard Spinach	32%	10%	58%

Macro Nutrients

	Cooked Frozen Mustard Greens	Mustard Spinach	Recommended Dietary Allowance
Energy	2.97% 86kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	13.6% 17.7g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	18% 9.98g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens	Mustard Spinach	Recommended Dietary Allowance
Vitamin A	178% 1606μg	249% 2245μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.073mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	53.4% 0.69mg	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	180% 721μg	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	655% 590mg	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	Mustard Spinach	Recommended Dietary Allowance
Calcium	46% 458mg	95% 953mg	1000mg per day for Men 19-50 years
Copper	29.2% 0.26mg	37.8% 0.34mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	80.3% 1.85mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	60% 2037mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.5% 425g	11.3% 418g	3700g per day for Men 19-50 years

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

• Raw Mustard Spinach contains 1.4 times more Vitamin A, 1.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.6 times more Vitamin B3, 11.1 times more Vitamin B5, 1.4 times more Vitamin B6, 2.3 times more Vitamin B9 and 9.4 times more Vitamin C than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens as well as Raw 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 Mustard Spinach:

• Raw Mustard Spinach contains 2.1 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.4 times more Manganese, 3.2 times more Potassium and 1.3 times more Selenium than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens and Raw Mustard Spinach have similar amounts of Magnesium, Phosphorus, Sodium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

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