Comparing Nutrients in 500 calories Cooked Frozen Mustard Greens with Salt VS Boiled Okra with Salt

Weight per 500 calories

• Cooked Frozen Mustard Greens with Salt: 2632g
• Boiled Okra with Salt: 2273g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens with Salt	38%	9%	53%
Boiled Okra with Salt	27%	7%	66%

Macro Nutrients

	Cooked Frozen Mustard Greens with Salt	Boiled Okra with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.58g	4.92% 4.77g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	1.42% 0.023g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	6% 1.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	79% 103g	130g per day for Men 19-50 years
Sugars	11.6% 8.42g	75.2% 54.5g	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	194% 73.7g	150% 57g	38g per day for Men 19-50 years
Protein	107% 59.7g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens with Salt	Boiled Okra with Salt	Recommended Dietary Allowance
Vitamin A	1035% 9316μg	35.4% 318μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.7% 1.05mg	250% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.4% 6.8mg	124% 19.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.42% 0.42mg	97% 4.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	219% 2.84mg	327% 4.25mg	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	461% 1842μg	261% 1045μg	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	404% 363mg	412% 370mg	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	237% 35.5mg	41% 6.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7349% 8818μg	758% 909μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens with Salt	Boiled Okra with Salt	Recommended Dietary Allowance
Calcium	266% 2658mg	175% 1750mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	215% 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	368% 29.5mg	79.5% 6.36mg	8mg per day for Men 19-50 years
Magnesium	81.5% 342mg	195% 818mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	291% 6.7mg	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	90% 632mg	104% 727mg	700mg per day for Men 19-50 years
Potassium	108% 3658mg	90% 3068mg	3400mg per day for Men 19-50 years
Selenium	28.7% 15.8μg	16.5% 9.1μg	55μg per day for Men 19-50 years
Sodium	458% 6868mg	365% 5477mg	1500mg per day for Men 19-50 years
Zinc	48% 5.26mg	89% 9.77mg	11mg per day for Men 19-50 years
Water	66.7% 2468g	57% 2104g	3700g per day for Men 19-50 years

Cooked Frozen Mustard Greens With Salt VS Boiled Okra With Salt Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Cooked Frozen Mustard Greens with Salt vs Boiled Okra with Salt:

• 500 calories of Cooked Frozen Mustard Greens with Salt have 29.3 times more Vitamin A, 1.8 times more Vitamin B9, 5.8 times more Vitamin E and 9.7 times more Vitamin K than Boiled Okra with Salt.
• While 500 kcal of Boiled and Drained Okra with Salt contain 2.9 times more Vitamin B1, 2.9 times more Vitamin B3, 11.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled Frozen Mustard Greens, drained with Salt.
• Both Cooked Frozen Mustard Greens with Salt and Boiled Okra with Salt provide similar amounts of Vitamin B2 and Vitamin C per 500 calories.
• 500 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 Okra with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Mustard Greens with Salt vs Boiled Okra with Salt:

• 500 calories of Cooked Frozen Mustard Greens with Salt have 1.5 times more Calcium, 4.6 times more Iron, 1.7 times more Selenium and 1.3 times more Sodium than Boiled Okra with Salt.
• While 500 kcal of Boiled and Drained Okra with Salt contain 1.3 times more Copper, 2.4 times more Magnesium and 1.9 times more Zinc than Boiled Frozen Mustard Greens, drained with Salt.
• Both Cooked Frozen Mustard Greens with Salt and Boiled Okra with Salt contain similar levels of Manganese, Phosphorus, Potassium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Mustard Greens with Salt have 25.5 times more Omega 3, 1.3 times more Fiber and 1.4 times more Protein than Boiled Okra with Salt.
• While 500 kcal of Boiled and Drained Okra with Salt contain 1.3 times more Carbohydrate and 6.5 times more Sugars than Boiled Frozen Mustard Greens, drained with Salt.
• Both Cooked Frozen Mustard Greens with Salt and Boiled Okra with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Okra with Salt provide inadequate amounts of Omega 3
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Boiled and Drained Okra with Salt provide inadequate amounts of Omega 6 in 500 calories.