Comparing Nutrients in 5 ounces Cooked Frozen Mustard Greens VS Frozen Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens	38%	9%	53%
Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Cooked Frozen Mustard Greens	Frozen Mustard Greens	Recommended Dietary Allowance
Energy	0.93% 27kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.058% 0.018g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.23% 0.038g	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	3.7% 4.83g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	10.4% 3.97g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	5.75% 3.2g	6.3% 3.53g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens	Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	55.8% 502μg	40.6% 366μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.45% 0.023mg	0.54% 0.027mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	14.3% 0.19mg	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	49% 196μg	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	40% 36mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	396% 475μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens	Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	14.3% 143mg	16.4% 164mg	1000mg per day for Men 19-50 years
Copper	9.13% 0.082mg	10.6% 0.095mg	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	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	21% 0.48mg	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	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	2.74% 41mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mustard Greens VS Frozen Mustard Greens per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Frozen Mustard Greens vs Frozen Mustard Greens:

• 5 ounces of Cooked Frozen Mustard Greens have 1.4 times more Vitamin A than Frozen Mustard Greens.
• While 5 oz of Frozen Mustard Greens, Unprepared contain 2 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Frozen Mustard Greens.
• Both Cooked Frozen Mustard Greens and Frozen Mustard Greens provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per five ounces.
• Both Boiled and Drained Frozen Mustard Greens as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Mustard Greens vs Frozen Mustard Greens:

• Both Boiled and Drained Frozen Mustard Greens and Frozen Mustard Greens, Unprepared have similar amounts of minerals per 5 oz
• Both Cooked Frozen Mustard Greens and Frozen Mustard Greens contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Cooked Frozen Mustard Greens lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Mustard Greens as well as Frozen Mustard Greens, Unprepared lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• Both Boiled and Drained Frozen Mustard Greens and Frozen Mustard Greens, Unprepared have similar amounts of macro-nutrients per 5 oz
• Both Cooked Frozen Mustard Greens and Frozen Mustard Greens offer comparable quantities of Carbohydrate, Fiber and Protein per five ounces.
• Both Boiled and Drained Frozen Mustard Greens as well as Frozen Mustard Greens, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.