Comparing Nutrients in 300 calories Cooked Frozen Mustard Greens with Salt VS Boiled Mustard Greens with Salt

Weight per 300 calories

• Cooked Frozen Mustard Greens with Salt: 1579g
• Boiled Mustard Greens with Salt: 1154g

Boiled and Drained Mustard Greens with Salt have 1.4 times more energy per unit of mass than Boiled Frozen Mustard Greens, drained with Salt, which is very low in comparison to other foods. Cooked Frozen Mustard Greens with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Frozen Mustard Greens with Salt or Boiled Mustard Greens with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens with Salt	38%	9%	53%
Boiled Mustard Greens with Salt	31%	13%	56%

Macro Nutrients

	Cooked Frozen Mustard Greens with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	5.6% 5.42g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	21.7% 0.35g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.8% 49g	40% 52g	130g per day for Men 19-50 years
Sugars	6.97% 5.05g	22.4% 16.3g	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	116% 44.2g	60.7% 23g	38g per day for Men 19-50 years
Protein	64% 36g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	621% 5589μg	676% 6081μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.6% 0.63mg	39.4% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.4% 0.84mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.07mg	31.2% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.05% 0.25mg	27.7% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	87% 1.13mg	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	276% 1105μg	26% 104μg	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	242% 218mg	324% 292mg	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	142% 21.3mg	137% 20.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4409% 5291μg	5699% 6839μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	159% 1595mg	136% 1362mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	126% 1.13mg	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	221% 17.7mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	49% 205mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	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	54% 379mg	69.2% 485mg	700mg per day for Men 19-50 years
Potassium	64.6% 2195mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	17.2% 9.47μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	275% 4121mg	194% 2908mg	1500mg per day for Men 19-50 years
Zinc	28.7% 3.16mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	40% 1481g	28.6% 1059g	3700g per day for Men 19-50 years

Cooked Frozen Mustard Greens With Salt VS Boiled Mustard Greens With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Mustard Greens with Salt or Boiled Mustard Greens with Salt?

Lets compare vitamin content per 300 calories of Cooked Frozen Mustard Greens with Salt vs Boiled Mustard Greens with Salt:

• 300 calories of Cooked Frozen Mustard Greens with Salt have 1.3 times more Vitamin B1, 1.5 times more Vitamin B6 and 10.6 times more Vitamin B9 than Boiled Mustard Greens with Salt.
• While 300 kcal of Boiled and Drained Mustard Greens with Salt contain 5.5 times more Vitamin B5, 1.3 times more Vitamin C and 1.3 times more Vitamin K than Boiled Frozen Mustard Greens, drained with Salt.
• Both Cooked Frozen Mustard Greens with Salt and Boiled Mustard Greens with Salt provide similar amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin E per 300 calories.
• 300 calories of Cooked Frozen Mustard Greens with Salt have insufficient amounts of Vitamin B5
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Boiled and Drained Mustard Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Mustard Greens with Salt vs Boiled Mustard Greens with Salt:

• 300 calories of Cooked Frozen Mustard Greens with Salt have 1.8 times more Iron, 1.4 times more Magnesium, 1.4 times more Selenium, 1.4 times more Sodium, 1.8 times more Zinc and 1.4 times more Water than Boiled Mustard Greens with Salt.
• While 300 kcal of Boiled and Drained Mustard Greens with Salt contain 1.3 times more Phosphorus than Boiled Frozen Mustard Greens, drained with Salt.
• Both Cooked Frozen Mustard Greens with Salt and Boiled Mustard Greens with Salt contain similar levels of Calcium, Copper and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Mustard Greens with Salt have 1.4 times more Omega 3, 1.9 times more Fiber and 1.2 times more Protein than Boiled Mustard Greens with Salt.
• While 300 kcal of Boiled and Drained Mustard Greens with Salt contain 3.2 times more Sugars than Boiled Frozen Mustard Greens, drained with Salt.
• Both Cooked Frozen Mustard Greens with Salt and Boiled Mustard Greens with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Boiled and Drained Mustard Greens with Salt provide inadequate amounts of Omega 6 in 300 calories.