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

Macros Ratio

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

Macro Nutrients

	Boiled Mustard Spinach	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	NA	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	NA	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	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	9.77% 12.7g	11% 14g	130g per day for Men 19-50 years
Sugars	NA	2% 1.45g	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	24% 9.07g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Spinach	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	207% 1860μg	178% 1606μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	1.45% 0.073mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	37.7% 0.49mg	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	82.8% 331μg	79.4% 318μg	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	328% 295mg	69.6% 62.6mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1267% 1520μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Spinach	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	71.7% 717mg	46% 458mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	29.2% 0.26mg	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	45.4% 3.63mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	53.2% 1.22mg	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	11.7% 81.6mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	38% 1293mg	18.5% 630mg	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	4.23% 63.5mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11.5% 425g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mustard Spinach VS Cooked Frozen Mustard Greens per 1 lb

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

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

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

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

• 1 pound of Boiled Mustard Spinach has 1.6 times more Calcium and 2.1 times more Potassium than Cooked Frozen Mustard Greens.
• While 1 lb of Boiled and Drained Frozen Mustard Greens contains 1.4 times more Iron, 1.9 times more Magnesium and 1.3 times more Phosphorus than Boiled and Drained Mustard Spinach.
• Both Boiled Mustard Spinach and Cooked Frozen Mustard Greens contain similar levels of Copper, Manganese and Water per one pound.
• 1 pound of Boiled Mustard Spinach lack sufficient amounts of Magnesium
• Both Boiled and Drained Mustard Spinach as well as Boiled and Drained Frozen Mustard Greens lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Frozen Mustard Greens contains 1.4 times more Fiber and 1.3 times more Protein than Boiled and Drained Mustard Spinach.
• Both Boiled Mustard Spinach and Cooked Frozen Mustard Greens offer comparable quantities of Carbohydrate per one pound.
• Both Boiled and Drained Mustard Spinach as well as Boiled and Drained Frozen Mustard Greens provide inadequate amounts of Energy in one pound.