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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Mustard Spinach	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	249% 2245μg	178% 1606μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	1.45% 0.073mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	180% 721μg	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	655% 590mg	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

	Mustard Spinach	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	95% 953mg	46% 458mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	85% 6.8mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	80.3% 1.85mg	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	18% 127mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	60% 2037mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11.5% 425g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of 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 Mustard Spinach vs Cooked Frozen Mustard Greens:

• 1 pound of Mustard Spinach has 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 Cooked Frozen Mustard Greens.
• 1 pound of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Raw 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 Mustard Spinach vs Cooked Frozen Mustard Greens:

• 1 pound of Mustard Spinach has 2.1 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.4 times more Manganese and 3.2 times more Potassium than Cooked Frozen Mustard Greens.
• Both Mustard Spinach and Cooked Frozen Mustard Greens contain similar levels of Magnesium, Phosphorus and Water per one pound.
• Both Raw 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 pound of Mustard Spinach has 1.3 times more Carbohydrate than Cooked Frozen Mustard Greens.
• Both Mustard Spinach and Cooked Frozen Mustard Greens offer comparable quantities of Fiber and Protein per one pound.
• Both Raw Mustard Spinach as well as Boiled and Drained Frozen Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.