Comparing Nutrients in 300 calories Boiled Mustard Greens VS Boiled Mustard Spinach

Weight per 300 calories

• Boiled Mustard Greens: 1154g
• Boiled Mustard Spinach: 1875g

Boiled Mustard Greens have 1.6 times more energy per 100g than Boiled Mustard Spinach. It has very low energy density when compared to other foods. Boiled and Drained Mustard Spinach having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Mustard Greens or Boiled Mustard Spinach?

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens	31%	13%	56%
Boiled Mustard Spinach	34%	9%	57%

Macro Nutrients

	Boiled Mustard Greens	Boiled Mustard Spinach	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.42g	3.87% 3.75g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	16% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	40.4% 52.5g	130g per day for Men 19-50 years
Sugars	22.4% 16.3g	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	60.7% 23g	99% 37.5g	38g per day for Men 19-50 years
Protein	52.7% 29.5g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens	Boiled Mustard Spinach	Recommended Dietary Allowance
Vitamin A	792% 7131μg	854% 7688μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.4% 0.47mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	89.4% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.2% 5mg	50.4% 8.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	44.6% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	140% 1.8mg	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	26% 104μg	342% 1369μg	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	324% 292mg	1354% 1219mg	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	137% 20.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5699% 6839μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens	Boiled Mustard Spinach	Recommended Dietary Allowance
Calcium	136% 1362mg	296% 2963mg	1000mg per day for Men 19-50 years
Copper	187% 1.7mg	104% 0.94mg	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	125% 10mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	31.3% 131mg	420mg per day for Men 19-50 years
Manganese	NA	220% 5.06mg	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	69.2% 485mg	48.2% 338mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	157% 5344mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	20.5% 11.3μg	55μg per day for Men 19-50 years
Sodium	6.92% 104mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	28.6% 1059g	48% 1772g	3700g per day for Men 19-50 years

Boiled Mustard Greens VS Boiled Mustard Spinach Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Mustard Greens or Boiled Mustard Spinach?

Lets compare vitamin content per 300 calories of Boiled Mustard Greens vs Boiled Mustard Spinach:

• 300 kcal of Boiled and Drained Mustard Spinach contain 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 13.2 times more Vitamin B9 and 4.2 times more Vitamin C than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Boiled Mustard Spinach provide similar amounts of Vitamin A per 300 calories.
• Both Boiled and Drained Mustard Greens as well as Boiled and Drained Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Mustard Greens vs Boiled Mustard Spinach:

• 300 calories of Boiled Mustard Greens have 1.8 times more Copper, 1.4 times more Phosphorus and 1.2 times more Zinc than Boiled Mustard Spinach.
• While 300 kcal of Boiled and Drained Mustard Spinach contain 2.2 times more Calcium, 1.5 times more Iron, 2.9 times more Potassium, 1.6 times more Selenium, 2.5 times more Sodium and 1.7 times more Water than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Boiled Mustard Spinach contain similar levels of Magnesium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained Mustard Spinach contain 1.6 times more Fiber than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Boiled Mustard Spinach offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.