Comparing Nutrients in 5 ounces Cooked Frozen Mustard Greens with Salt VS Boiled New Zealand Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens with Salt	38%	9%	53%
Boiled New Zealand Spinach with Salt	34%	10%	56%

Macro Nutrients

	Cooked Frozen Mustard Greens with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Energy	0.93% 27kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.058% 0.018g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.092% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.4g	2.32% 3g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	0.49% 0.35g	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	10.4% 3.97g	5.22% 2g	38g per day for Men 19-50 years
Protein	5.75% 3.2g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Vitamin A	55.8% 502μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.45% 0.023mg	7.26% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	26% 0.34mg	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	25% 99μg	2.83% 11.3μg	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	21.7% 19.6mg	25% 22.7mg	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	12.8% 1.9mg	11.6% 1.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	396% 475μg	345% 414μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Calcium	14.3% 143mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	9.13% 0.082mg	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	20% 1.6mg	11.7% 0.94mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	32.4% 0.75mg	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	4.86% 34mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	4.25% 145mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.63% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mustard Greens with Salt VS Boiled New Zealand Spinach with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Frozen Mustard Greens with Salt vs Boiled New Zealand Spinach with Salt:

• 5 ounces of Cooked Frozen Mustard Greens with Salt have 1.3 times more Vitamin B1 and 8.8 times more Vitamin B9 than Boiled New Zealand Spinach with Salt.
• While 5 oz of Boiled and Drained New Zealand Spinach with Salt contain 2 times more Vitamin B2, 1.5 times more Vitamin B3, 16 times more Vitamin B5 and 2.2 times more Vitamin B6 than Boiled Frozen Mustard Greens, drained with Salt.
• Both Cooked Frozen Mustard Greens with Salt and Boiled New Zealand Spinach with Salt provide similar amounts of Vitamin C, Vitamin E and Vitamin K per five ounces.
• 5 ounces of Cooked Frozen Mustard Greens with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Boiled and Drained New Zealand Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Mustard Greens with Salt vs Boiled New Zealand Spinach with Salt:

• 5 ounces of Cooked Frozen Mustard Greens with Salt have 2.1 times more Calcium, 1.7 times more Iron and 1.4 times more Potassium than Boiled New Zealand Spinach with Salt.
• While 5 oz of Boiled and Drained New Zealand Spinach with Salt contain 1.3 times more Copper, 2.5 times more Magnesium, 1.8 times more Manganese, 1.3 times more Sodium and 1.6 times more Zinc than Boiled Frozen Mustard Greens, drained with Salt.
• Both Cooked Frozen Mustard Greens with Salt and Boiled New Zealand Spinach with Salt contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Cooked Frozen Mustard Greens with Salt lack sufficient amounts of Zinc
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Boiled and Drained New Zealand Spinach with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Mustard Greens with Salt have 1.5 times more Carbohydrate, 2 times more Fiber and 1.7 times more Protein than Boiled New Zealand Spinach with Salt.
• While 5 oz of Boiled and Drained New Zealand Spinach with Salt contain 2.5 times more Omega 3 than Boiled Frozen Mustard Greens, drained with Salt.
• 5 ounces of Cooked Frozen Mustard Greens with Salt provide inadequate amounts of Omega 3
• 5 ounces of Boiled New Zealand Spinach with Salt provide inadequate amounts of Carbohydrate
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Boiled and Drained New Zealand Spinach with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.