Comparing Nutrients in 500 calories Boiled Mustard Spinach VS Cooked Frozen Mustard Greens

Weight per 500 calories

• Boiled Mustard Spinach: 3125g
• Cooked Frozen Mustard Greens: 2632g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Spinach	34%	9%	57%
Cooked Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Boiled Mustard Spinach	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.44% 6.25g	6.8% 6.58g	97g per day for Men 19-50 years
Saturated Fat	NA	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	NA	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	NA	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.3% 87.5g	63% 82g	130g per day for Men 19-50 years
Sugars	NA	11.6% 8.42g	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	164% 62.5g	194% 73.7g	38g per day for Men 19-50 years
Protein	95% 53g	107% 59.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Spinach	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	1424% 12813μg	1035% 9316μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	87.7% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	149% 1.94mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.4mg	42.4% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.4% 3.7mg	8.42% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	233% 3.03mg	219% 2.84mg	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	570% 2281μg	461% 1842μg	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	2257% 2031mg	404% 363mg	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	237% 35.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7349% 8818μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Spinach	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	494% 4938mg	266% 2658mg	1000mg per day for Men 19-50 years
Copper	174% 1.56mg	170% 1.53mg	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	313% 25mg	368% 29.5mg	8mg per day for Men 19-50 years
Magnesium	52% 219mg	81.5% 342mg	420mg per day for Men 19-50 years
Manganese	367% 8.44mg	336% 7.74mg	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	80.4% 563mg	90% 632mg	700mg per day for Men 19-50 years
Potassium	262% 8906mg	108% 3658mg	3400mg per day for Men 19-50 years
Selenium	34% 18.8μg	28.7% 15.8μg	55μg per day for Men 19-50 years
Sodium	29% 438mg	44% 658mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.44mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	80% 2953g	66.7% 2468g	3700g per day for Men 19-50 years

Boiled Mustard Spinach VS Cooked Frozen Mustard Greens Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Boiled Mustard Spinach vs Cooked Frozen Mustard Greens:

• 500 calories of Boiled Mustard Spinach have 1.4 times more Vitamin A, 1.2 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 8.8 times more Vitamin B5, 1.2 times more Vitamin B9 and 5.6 times more Vitamin C than Cooked Frozen Mustard Greens.
• Both Boiled Mustard Spinach and Cooked Frozen Mustard Greens provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B5
• Both Boiled and Drained Mustard Spinach as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Mustard Spinach vs Cooked Frozen Mustard Greens:

• 500 calories of Boiled Mustard Spinach have 1.9 times more Calcium and 2.4 times more Potassium than Cooked Frozen Mustard Greens.
• While 500 kcal of Boiled and Drained Frozen Mustard Greens contain 1.6 times more Magnesium, 1.5 times more Sodium and 1.5 times more Zinc than Boiled and Drained Mustard Spinach.
• Both Boiled Mustard Spinach and Cooked Frozen Mustard Greens contain similar levels of Copper, Iron, Manganese, Phosphorus, Selenium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Boiled and Drained Mustard Spinach and Boiled and Drained Frozen Mustard Greens have similar amounts of macro-nutrients per 500 kcal
• Both Boiled Mustard Spinach and Cooked Frozen Mustard Greens offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.