Comparing Nutrients in 1 pound Frozen Mustard Greens VS Boiled Okra

Macros Ratio

	Protein	Fat	Carbs
Frozen Mustard Greens	38%	9%	53%
Boiled Okra	27%	7%	66%

Macro Nutrients

	Frozen Mustard Greens	Boiled Okra	Recommended Dietary Allowance
Energy	3.13% 91kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	1.2% 0.2g	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	15.7% 20.5g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	30% 11.3g	38g per day for Men 19-50 years
Protein	20% 11.3g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Mustard Greens	Boiled Okra	Recommended Dietary Allowance
Vitamin A	130% 1170μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.42mg	24.7% 3.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.72% 0.086mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.7% 0.59mg	65.2% 0.85mg	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	52% 209μg	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	82% 74mg	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	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	151% 181μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mustard Greens	Boiled Okra	Recommended Dietary Allowance
Calcium	52.6% 526mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	43% 0.39mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	58% 1.33mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	18% 612mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	8.77% 132mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	11.4% 423g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Mustard Greens VS Boiled Okra per 1 lb

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

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

• 1 pound of Frozen Mustard Greens has 18.4 times more Vitamin A, 3 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled Okra.
• While 1 lb of Boiled and Drained Okra contains 2.8 times more Vitamin B1, 2.8 times more Vitamin B3, 11.2 times more Vitamin B5 and 1.4 times more Vitamin B6 than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens and Boiled Okra provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• 1 pound of Boiled Okra have insufficient amounts of Vitamin A
• Both Frozen Mustard Greens, Unprepared as well as Boiled and Drained Okra have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Mustard Greens has 1.5 times more Calcium, 4.6 times more Iron and 1.3 times more Potassium than Boiled Okra.
• While 1 lb of Boiled and Drained Okra contains 1.3 times more Copper, 2.4 times more Magnesium and 1.9 times more Zinc than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens and Boiled Okra contain similar levels of Manganese, Phosphorus and Water per one pound.
• Both Frozen Mustard Greens, Unprepared as well as Boiled and Drained Okra lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Mustard Greens has 1.3 times more Fiber and 1.3 times more Protein than Boiled Okra.
• While 1 lb of Boiled and Drained Okra contains 1.3 times more Carbohydrate than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens, Unprepared as well as Boiled and Drained Okra provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.