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

Weight per 300 calories

• Cooked Frozen Mustard Greens with Salt: 1579g
• Boiled Onions with Salt: 714g

Boiled and Drained Onions with Salt have 2.2 times more energy per unit of mass than Boiled Frozen Mustard Greens, drained with Salt, which is 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 Onions with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens with Salt	38%	9%	53%
Boiled Onions with Salt	12%	4%	84%

Macro Nutrients

	Cooked Frozen Mustard Greens with Salt	Boiled Onions 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	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	21.7% 0.35g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	2.94% 0.5g	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	52.5% 68.3g	130g per day for Men 19-50 years
Sugars	6.97% 5.05g	46.6% 33.8g	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	26.3% 10g	38g per day for Men 19-50 years
Protein	64% 36g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens with Salt	Boiled Onions with Salt	Recommended Dietary Allowance
Vitamin A	621% 5589μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.6% 0.63mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.4% 0.84mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.07mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.05% 0.25mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	71% 0.92mg	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	26.8% 107μg	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	41.3% 37mg	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	0.95% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4409% 5291μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens with Salt	Boiled Onions with Salt	Recommended Dietary Allowance
Calcium	159% 1595mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	53% 0.48mg	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	21.4% 1.7mg	8mg per day for Men 19-50 years
Magnesium	49% 205mg	18.7% 78.6mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	47.5% 1.1mg	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	64.6% 2195mg	35% 1186mg	3400mg per day for Men 19-50 years
Selenium	17.2% 9.47μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	275% 4121mg	114% 1707mg	1500mg per day for Men 19-50 years
Zinc	28.7% 3.16mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	40% 1481g	17% 628g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cooked Frozen Mustard Greens with Salt have more Vitamin A, 2.1 times more Vitamin B1, 5.1 times more Vitamin B2, 3.5 times more Vitamin B3, 1.9 times more Vitamin B6, 10.3 times more Vitamin B9, 5.9 times more Vitamin C, 149.2 times more Vitamin E and 1481.5 times more Vitamin K than Boiled Onions with Salt.
• While 300 kcal of Boiled and Drained Onions with Salt contain 3.2 times more Vitamin B5 than Boiled Frozen Mustard Greens, drained with Salt.
• 300 calories of Cooked Frozen Mustard Greens with Salt have insufficient amounts of Vitamin B5
• 300 calories of Boiled Onions with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Boiled and Drained Onions 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 Onions with Salt:

• 300 calories of Cooked Frozen Mustard Greens with Salt have 10.1 times more Calcium, 1.9 times more Copper, 10.3 times more Iron, 2.6 times more Magnesium, 4.2 times more Manganese, 1.5 times more Phosphorus, 1.9 times more Potassium, 2.2 times more Selenium, 2.4 times more Sodium, 2.1 times more Zinc and 2.4 times more Water than Boiled Onions with Salt.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Mustard Greens with Salt have 12.2 times more Omega 3, 4.4 times more Fiber and 3.7 times more Protein than Boiled Onions with Salt.
• While 300 kcal of Boiled and Drained Onions with Salt contain 1.4 times more Carbohydrate and 6.7 times more Sugars than Boiled Frozen Mustard Greens, drained with Salt.
• Both Cooked Frozen Mustard Greens with Salt and Boiled Onions with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Onions with Salt provide inadequate amounts of Omega 3
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Boiled and Drained Onions with Salt provide inadequate amounts of Omega 6 in 300 calories.