Comparing Nutrients in 1 pound Mustard Spinach VS Frozen Mustard Greens

Macros Ratio

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

Macro Nutrients

	Mustard Spinach	Frozen Mustard Greens	Recommended Dietary Allowance
Energy	3.44% 100kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	0.72% 0.12g	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	12% 15.5g	130g per day for Men 19-50 years
Sugars	NA	NA	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	39.4% 15g	38g per day for Men 19-50 years
Protein	18% 9.98g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Mustard Spinach	Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	249% 2245μg	130% 1170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	1.72% 0.086mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	45.7% 0.59mg	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	156% 626μg	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	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Spinach	Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	95% 953mg	52.6% 526mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	33.8% 0.3mg	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	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	80.3% 1.85mg	67% 1.54mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	60% 2037mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	8.77% 132mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11.4% 423g	3700g per day for Men 19-50 years

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

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

• 1 pound of Mustard Spinach has 1.9 times more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 2.2 times more Vitamin B3, 9.4 times more Vitamin B5 and 5.1 times more Vitamin C than Frozen Mustard Greens.
• Both Mustard Spinach and Frozen Mustard Greens provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Raw Mustard Spinach as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Mustard Spinach has 1.8 times more Calcium, 1.2 times more Manganese and 2.6 times more Potassium than Frozen Mustard Greens.
• While 1 lb of Frozen Mustard Greens, Unprepared contains 1.4 times more Magnesium and 1.4 times more Zinc than Raw Mustard Spinach.
• Both Mustard Spinach and Frozen Mustard Greens contain similar levels of Copper, Iron, Phosphorus and Water per one pound.
• 1 pound of Mustard Spinach lack sufficient amounts of Zinc
• Both Raw Mustard Spinach as well as Frozen Mustard Greens, Unprepared lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• Both Raw Mustard Spinach and Frozen Mustard Greens, Unprepared have similar amounts of macro-nutrients per 1 lb
• Both Mustard Spinach and Frozen Mustard Greens offer comparable quantities of Carbohydrate, Fiber and Protein per one pound.
• Both Raw Mustard Spinach as well as Frozen Mustard Greens, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.