Comparing Nutrients in 500 calories Boiled Mustard Greens with Salt VS Boiled Mustard Spinach with Salt

Weight per 500 calories

• Boiled Mustard Greens with Salt: 1923g
• Boiled Mustard Spinach with Salt: 3125g

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

Discover which food has more nutrients per 500 calories - Boiled Mustard Greens with Salt or Boiled Mustard Spinach with Salt?

Macros Ratio

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

Macro Nutrients

	Boiled Mustard Greens with Salt	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.3% 9.04g	6.44% 6.25g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	NA	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	NA	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.7% 86.7g	67.3% 87.5g	130g per day for Men 19-50 years
Sugars	37.4% 27g	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	101% 38.5g	164% 62.5g	38g per day for Men 19-50 years
Protein	88% 49.2g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens with Salt	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Vitamin A	1126% 10135μg	1424% 12813μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.7% 0.79mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	149% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	84% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	74.4% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.9mg	233% 3.03mg	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	43.3% 173μg	570% 2281μg	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	541% 487mg	2257% 2031mg	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	228% 34.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9498% 11398μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens with Salt	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Calcium	227% 2269mg	494% 4938mg	1000mg per day for Men 19-50 years
Copper	209% 1.9mg	174% 1.56mg	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	209% 16.7mg	313% 25mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	52% 219mg	420mg per day for Men 19-50 years
Manganese	NA	367% 8.44mg	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	115% 808mg	80.4% 563mg	700mg per day for Men 19-50 years
Potassium	92% 3115mg	262% 8906mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	34% 18.8μg	55μg per day for Men 19-50 years
Sodium	323% 4846mg	521% 7813mg	1500mg per day for Men 19-50 years
Zinc	26.2% 2.9mg	31.3% 3.44mg	11mg per day for Men 19-50 years
Water	47.7% 1765g	80% 2953g	3700g per day for Men 19-50 years

Boiled Mustard Greens With Salt VS Boiled Mustard Spinach With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Mustard Greens with Salt or Boiled Mustard Spinach with Salt?

Lets compare vitamin content per 500 calories of Boiled Mustard Greens with Salt vs Boiled Mustard Spinach with Salt:

• 500 kcal of Boiled and Drained Mustard Spinach with Salt contain 1.3 times more Vitamin A, 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 with Salt.
• Both Boiled and Drained Mustard Greens with Salt as well as Boiled and Drained Mustard Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Mustard Greens with Salt vs Boiled Mustard Spinach with Salt:

• 500 calories of Boiled Mustard Greens with Salt have 1.2 times more Copper and 1.4 times more Phosphorus than Boiled Mustard Spinach with Salt.
• While 500 kcal of Boiled and Drained Mustard Spinach with Salt contain 2.2 times more Calcium, 1.5 times more Iron, 2.9 times more Potassium, 1.6 times more Selenium, 1.6 times more Sodium and 1.7 times more Water than Boiled and Drained Mustard Greens with Salt.
• Both Boiled Mustard Greens with Salt and Boiled Mustard Spinach with Salt contain similar levels of Magnesium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Mustard Spinach with Salt contain 1.6 times more Fiber than Boiled and Drained Mustard Greens with Salt.
• Both Boiled Mustard Greens with Salt and Boiled Mustard Spinach with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.