Comparing Nutrients in 5 ounces Boiled Mustard Greens with Salt VS Boiled Okra with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens with Salt	31%	13%	56%
Boiled Okra with Salt	27%	7%	66%

Macro Nutrients

	Boiled Mustard Greens with Salt	Boiled Okra with Salt	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.38% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.9% 6.4g	4.9% 6.4g	130g per day for Men 19-50 years
Sugars	2.76% 2g	4.7% 3.4g	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	7.46% 2.83g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	4.73% 2.65g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens with Salt	Boiled Okra with Salt	Recommended Dietary Allowance
Vitamin A	83% 747μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	15.6% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.87% 0.089mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.84% 0.61mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.4% 0.17mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	20.4% 0.27mg	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	3.2% 12.8μg	16.3% 65.2μg	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	40% 36mg	25.7% 23mg	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	17% 2.52mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	700% 840μg	47.2% 56.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens with Salt	Boiled Okra with Salt	Recommended Dietary Allowance
Calcium	16.7% 167mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	13.4% 0.12mg	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	15.4% 1.23mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	NA	18% 0.42mg	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	8.5% 59.5mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	6.75% 230mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	24% 357mg	22.8% 342mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	5.54% 0.61mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mustard Greens with Salt VS Boiled Okra with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Mustard Greens with Salt versus 5 oz of Boiled Okra with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Mustard Greens with Salt vs Boiled Okra with Salt:

• 5 ounces of Boiled Mustard Greens with Salt have 37.6 times more Vitamin A, 1.6 times more Vitamin C, 6.6 times more Vitamin E and 14.8 times more Vitamin K than Boiled Okra with Salt.
• While 5 oz of Boiled and Drained Okra with Salt contain 3.2 times more Vitamin B1, 2 times more Vitamin B3, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6 and 5.1 times more Vitamin B9 than Boiled and Drained Mustard Greens with Salt.
• Both Boiled Mustard Greens with Salt and Boiled Okra with Salt provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Boiled Okra with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Mustard Greens with Salt as well as Boiled and Drained Okra with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Mustard Greens with Salt vs Boiled Okra with Salt:

• 5 ounces of Boiled Mustard Greens with Salt have 1.5 times more Calcium, 3.1 times more Iron and 1.3 times more Phosphorus than Boiled Okra with Salt.
• While 5 oz of Boiled and Drained Okra with Salt contain 2.8 times more Magnesium and 2.9 times more Zinc than Boiled and Drained Mustard Greens with Salt.
• Both Boiled Mustard Greens with Salt and Boiled Okra with Salt contain similar levels of Copper, Potassium, Sodium and Water per five ounces.
• 5 ounces of Boiled Mustard Greens with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Mustard Greens with Salt as well as Boiled and Drained Okra with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Mustard Greens with Salt have 1.4 times more Protein than Boiled Okra with Salt.
• While 5 oz of Boiled and Drained Okra with Salt contain 1.7 times more Sugars than Boiled and Drained Mustard Greens with Salt.
• Both Boiled Mustard Greens with Salt and Boiled Okra with Salt offer comparable quantities of Carbohydrate and Fiber per five ounces.
• Both Boiled and Drained Mustard Greens with Salt as well as Boiled and Drained Okra with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.