Comparing Nutrients in 5 ounces Boiled Mustard Greens VS Mustard Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens	31%	13%	56%
Mustard Spinach	32%	10%	58%

Macro Nutrients

	Boiled Mustard Greens	Mustard Spinach	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.25% 0.043g	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	4.25% 5.53g	130g per day for Men 19-50 years
Sugars	2.76% 2g	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	7.46% 2.83g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	5.57% 3.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens	Mustard Spinach	Recommended Dietary Allowance
Vitamin A	97% 876μg	78% 702μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.87% 0.089mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.84% 0.61mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.4% 0.17mg	5.05% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	16.7% 0.22mg	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	56.3% 225μg	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	205% 184mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	700% 840μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens	Mustard Spinach	Recommended Dietary Allowance
Calcium	16.7% 167mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	12% 0.11mg	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	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	NA	25% 0.58mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	6.75% 230mg	18.7% 636mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mustard Greens VS Mustard Spinach per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Mustard Greens vs Mustard Spinach:

• 5 ounces of Boiled Mustard Greens have 1.2 times more Vitamin A than Mustard Spinach.
• While 5 oz of Raw Mustard Spinach contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 17.7 times more Vitamin B9 and 5.1 times more Vitamin C than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Mustard Greens vs Mustard Spinach:

• 5 ounces of Boiled Mustard Greens have 1.9 times more Copper, 1.5 times more Phosphorus and 1.3 times more Zinc than Mustard Spinach.
• While 5 oz of Raw Mustard Spinach contain 1.8 times more Calcium, 1.7 times more Iron and 2.8 times more Potassium than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Mustard Spinach contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Mustard Spinach lack sufficient amounts of Zinc
• Both Boiled and Drained Mustard Greens as well as Raw Mustard Spinach lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

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