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

Weight per 300 calories

• Cooked Frozen Mustard Greens with Salt: 1579g
• Boiled New Zealand Spinach with Salt: 2500g

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

Which food has more nutrients per 300 calories - Cooked Frozen Mustard Greens with Salt or Boiled New Zealand Spinach with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens with Salt	38%	9%	53%
Boiled New Zealand Spinach with Salt	34%	10%	56%

Macro Nutrients

	Cooked Frozen Mustard Greens with Salt	Boiled New Zealand Spinach 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	4.4% 4.25g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	21.7% 0.35g	87.5% 1.4g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	1.6% 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	41% 53.3g	130g per day for Men 19-50 years
Sugars	6.97% 5.05g	8.62% 6.25g	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	92% 35g	38g per day for Men 19-50 years
Protein	64% 36g	58% 32.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Vitamin A	621% 5589μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.6% 0.63mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.4% 0.84mg	206% 2.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.07mg	61% 9.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.05% 0.25mg	128% 6.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	456% 5.93mg	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	50% 200μg	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	444% 400mg	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	205% 30.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4409% 5291μg	6083% 7300μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Calcium	159% 1595mg	120% 1200mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	214% 1.93mg	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	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	49% 205mg	190% 800mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	572% 13mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	64.6% 2195mg	75% 2550mg	3400mg per day for Men 19-50 years
Selenium	17.2% 9.47μg	41% 22.5μg	55μg per day for Men 19-50 years
Sodium	275% 4121mg	572% 8575mg	1500mg per day for Men 19-50 years
Zinc	28.7% 3.16mg	70.5% 7.75mg	11mg per day for Men 19-50 years
Water	40% 1481g	64% 2370g	3700g per day for Men 19-50 years

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

• Boiled Frozen Mustard Greens, drained with Salt have 5.5 times more Vitamin B9 than Boiled and Drained New Zealand Spinach with Salt.
• While Boiled and Drained New Zealand Spinach with Salt contains 3.2 times more Vitamin B2, 2.4 times more Vitamin B3, 25.3 times more Vitamin B5, 3.5 times more Vitamin B6, 1.8 times more Vitamin C, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Boiled Frozen Mustard Greens, drained with Salt.
• Both Boiled Frozen Mustard Greens, drained with Salt and Boiled and Drained New Zealand Spinach with Salt have similar amounts of Vitamin B1 per 300 kcal.
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Boiled and Drained New Zealand Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled Frozen Mustard Greens, drained with Salt have 1.3 times more Calcium than Boiled and Drained New Zealand Spinach with Salt.
• While Boiled and Drained New Zealand Spinach with Salt contains 2.1 times more Copper, 3.9 times more Magnesium, 2.8 times more Manganese, 1.5 times more Phosphorus, 2.4 times more Selenium, 2.1 times more Sodium, 2.5 times more Zinc and 1.6 times more Water than Boiled Frozen Mustard Greens, drained with Salt.
• Both Boiled Frozen Mustard Greens, drained with Salt and Boiled and Drained New Zealand Spinach with Salt have similar amounts of Iron and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Frozen Mustard Greens, drained with Salt have 1.3 times more Fiber than Boiled and Drained New Zealand Spinach with Salt.
• While Boiled and Drained New Zealand Spinach with Salt contains 4 times more Omega 3 than Boiled Frozen Mustard Greens, drained with Salt.
• Both Boiled Frozen Mustard Greens, drained with Salt and Boiled and Drained New Zealand Spinach with Salt have similar amounts of Energy, Fat, Carbohydrate, Sugars and Protein per 300 kcal.
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Boiled and Drained New Zealand Spinach with Salt have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.