Comparing Nutrients in 300 calories Mustard Spinach VS Cooked Frozen Mustard Greens

Weight per 300 calories

• Mustard Spinach: 1364g
• Cooked Frozen Mustard Greens: 1579g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Mustard Spinach or Cooked Frozen Mustard Greens?

Macros Ratio

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

Macro Nutrients

	Mustard Spinach	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	21.7% 0.35g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	37.8% 49g	130g per day for Men 19-50 years
Sugars	NA	6.97% 5.05g	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	100% 38g	116% 44.2g	38g per day for Men 19-50 years
Protein	53.6% 30g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Mustard Spinach	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	750% 6750μg	621% 5589μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.3% 0.93mg	52.6% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.8% 9.25mg	25.5% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.5% 2.43mg	5.05% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	131% 1.7mg	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	542% 2168μg	276% 1105μg	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	1970% 1773mg	242% 218mg	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	142% 21.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4409% 5291μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Spinach	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	286% 2864mg	159% 1595mg	1000mg per day for Men 19-50 years
Copper	114% 1.02mg	102% 0.92mg	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	256% 20.5mg	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	49% 205mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	202% 4.64mg	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	54.5% 382mg	54% 379mg	700mg per day for Men 19-50 years
Potassium	180% 6123mg	64.6% 2195mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	17.2% 9.47μg	55μg per day for Men 19-50 years
Sodium	19% 286mg	26.3% 395mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	28.7% 3.16mg	11mg per day for Men 19-50 years
Water	34% 1257g	40% 1481g	3700g per day for Men 19-50 years

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

• Raw Mustard Spinach has 1.2 times more Vitamin A, 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 2.3 times more Vitamin B3, 9.6 times more Vitamin B5, 1.2 times more Vitamin B6, 2 times more Vitamin B9 and 8.1 times more Vitamin C than Boiled and Drained Frozen Mustard Greens.
• Both Raw Mustard Spinach as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Mustard Spinach vs Cooked Frozen Mustard Greens:

• Raw Mustard Spinach has 1.8 times more Calcium and 2.8 times more Potassium than Boiled and Drained Frozen Mustard Greens.
• While Boiled and Drained Frozen Mustard Greens contain 1.4 times more Magnesium, 1.4 times more Sodium and 1.4 times more Zinc than Raw Mustard Spinach.
• Both Raw Mustard Spinach and Boiled and Drained Frozen Mustard Greens have similar amounts of Copper, Iron, Manganese, Phosphorus, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Raw Mustard Spinach and Boiled and Drained Frozen Mustard Greens have similar amounts of macro-nutrients per 300 kcal
• Both Raw Mustard Spinach and Boiled and Drained Frozen Mustard Greens have similar amounts of Energy, Fat, Omega 3, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Raw Mustard Spinach as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.