Comparing Nutrients in 1 pound Frozen Mustard Greens VS New Zealand Spinach

Macros Ratio

	Protein	Fat	Carbs
Frozen Mustard Greens	38%	9%	53%
New Zealand Spinach	34%	10%	56%

Macro Nutrients

	Frozen Mustard Greens	New Zealand Spinach	Recommended Dietary Allowance
Energy	3.13% 91kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	18.7% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	8.72% 11.3g	130g per day for Men 19-50 years
Sugars	NA	1.8% 1.3g	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	39.4% 15g	18% 6.8g	38g per day for Men 19-50 years
Protein	20% 11.3g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Mustard Greens	New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	130% 1170μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.42mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.72% 0.086mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.7% 0.59mg	106% 1.38mg	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	156% 626μg	17% 68μg	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	151% 136mg	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	NA	43% 6.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1274% 1529μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mustard Greens	New Zealand Spinach	Recommended Dietary Allowance
Calcium	52.6% 526mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	47% 0.42mg	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	73% 5.85mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	126% 2.9mg	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	19.4% 136mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	17.3% 590mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	8.77% 132mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	11.4% 423g	11.5% 426g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Mustard Greens VS New Zealand Spinach per 1 lb

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

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

• 1 pound of Frozen Mustard Greens has 9.2 times more Vitamin B9 than New Zealand Spinach.
• While 1 lb of Raw New Zealand Spinach contains 2.1 times more Vitamin B2, 1.6 times more Vitamin B3, 16.4 times more Vitamin B5 and 2.3 times more Vitamin B6 than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens and New Zealand Spinach provide similar amounts of Vitamin B1 and Vitamin C per one pound.
• 1 pound of Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Frozen Mustard Greens, Unprepared as well as Raw New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Mustard Greens vs New Zealand Spinach:

• 1 pound of Frozen Mustard Greens has 2 times more Calcium, 1.6 times more Iron and 1.3 times more Potassium than New Zealand Spinach.
• While 1 lb of Raw New Zealand Spinach contains 1.4 times more Copper, 2.6 times more Magnesium, 1.9 times more Manganese, 4.5 times more Sodium and 1.7 times more Zinc than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens and New Zealand Spinach contain similar levels of Phosphorus and Water per one pound.
• Both Frozen Mustard Greens, Unprepared as well as Raw New Zealand Spinach lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Mustard Greens has 1.4 times more Carbohydrate, 2.2 times more Fiber and 1.7 times more Protein than New Zealand Spinach.
• While 1 lb of Raw New Zealand Spinach contains 2.8 times more Omega 3 than Frozen Mustard Greens, Unprepared.
• 1 pound of Frozen Mustard Greens provide inadequate amounts of Omega 3
• 1 pound of New Zealand Spinach provide inadequate amounts of Carbohydrate
• Both Frozen Mustard Greens, Unprepared as well as Raw New Zealand Spinach provide inadequate amounts of Energy and Omega 6 in one pound.