Comparing Nutrients in 1 pound Mustard Greens VS Boiled Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Mustard Greens	34%	11%	55%
Boiled Mustard Greens	31%	13%	56%

Macro Nutrients

	Mustard Greens	Boiled Mustard Greens	Recommended Dietary Allowance
Energy	4.22% 122kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	15.7% 20.5g	130g per day for Men 19-50 years
Sugars	8.26% 6g	8.82% 6.4g	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	38% 14.5g	24% 9.07g	38g per day for Men 19-50 years
Protein	23% 13g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Mustard Greens	Boiled Mustard Greens	Recommended Dietary Allowance
Vitamin A	76% 685μg	311% 2803μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	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	13.6% 54.4μg	10.2% 41μg	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	353% 318mg	128% 115mg	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	60.8% 9.1mg	54% 8.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	973% 1168μg	2240% 2688μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Greens	Boiled Mustard Greens	Recommended Dietary Allowance
Calcium	52% 522mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	73.6% 0.66mg	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	93% 7.44mg	49.3% 3.95mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	37.6% 263mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	51.2% 1742mg	21.6% 735mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	11% 411g	11.3% 416g	3700g per day for Men 19-50 years

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

• Raw Mustard Greens have 2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.8 times more Vitamin B3, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.8 times more Vitamin C than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain 4.1 times more Vitamin A and 2.3 times more Vitamin K than Raw Mustard Greens.
• Both Raw Mustard Greens and Boiled and Drained Mustard Greens have similar amounts of Vitamin E per 1 lb.
• Both Raw Mustard Greens as well as Boiled and Drained Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Mustard Greens have 1.9 times more Iron, 2.5 times more Magnesium, 1.4 times more Phosphorus, 2.4 times more Potassium, 1.5 times more Selenium and 2.2 times more Sodium than Boiled and Drained Mustard Greens.
• Both Raw Mustard Greens and Boiled and Drained Mustard Greens have similar amounts of Calcium, Copper, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Mustard Greens have 1.6 times more Fiber than Boiled and Drained Mustard Greens.
• Both Raw Mustard Greens and Boiled and Drained Mustard Greens have similar amounts of Omega 3, Carbohydrate, Sugars and Protein per 1 lb.
• Both Raw Mustard Greens as well as Boiled and Drained Mustard Greens have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.