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

Macros Ratio

	Protein	Fat	Carbs
Frozen Mustard Greens	38%	9%	53%
Boiled Mustard Greens	31%	13%	56%

Macro Nutrients

	Frozen Mustard Greens	Boiled Mustard Greens	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.7% 4.83g	4.9% 6.4g	130g per day for Men 19-50 years
Sugars	NA	2.76% 2g	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	12.3% 4.68g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	6.3% 3.53g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Frozen Mustard Greens	Boiled Mustard Greens	Recommended Dietary Allowance
Vitamin A	40.6% 366μg	97% 876μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.65% 0.086mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.8% 0.45mg	3.84% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.54% 0.027mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	10.7% 0.14mg	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	49% 196μg	3.2% 12.8μg	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	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	NA	17% 2.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	700% 840μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mustard Greens	Boiled Mustard Greens	Recommended Dietary Allowance
Calcium	16.4% 164mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	23% 0.21mg	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	23% 1.83mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	NA	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	6.07% 42.5mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	6.75% 230mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	2.74% 41mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3.57% 132g	3.5% 130g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Frozen Mustard Greens have 1.3 times more Vitamin B6 and 15.3 times more Vitamin B9 than Boiled Mustard Greens.
• While 5 oz of Boiled and Drained Mustard Greens contain 2.4 times more Vitamin A, 1.4 times more Vitamin B3 and 6.3 times more Vitamin B5 than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens and Boiled Mustard Greens provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin C per five ounces.
• 5 ounces of Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Frozen Mustard Greens, Unprepared as well as Boiled and Drained Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Mustard Greens have 1.5 times more Iron than Boiled Mustard Greens.
• While 5 oz of Boiled and Drained Mustard Greens contain 2.2 times more Copper and 1.4 times more Phosphorus than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens and Boiled Mustard Greens contain similar levels of Calcium, Magnesium, Potassium and Water per five ounces.
• Both Frozen Mustard Greens, Unprepared as well as Boiled and Drained Mustard Greens lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Mustard Greens have 1.7 times more Fiber than Boiled Mustard Greens.
• While 5 oz of Boiled and Drained Mustard Greens contain 1.3 times more Carbohydrate than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens and Boiled Mustard Greens offer comparable quantities of Protein per five ounces.
• Both Frozen Mustard Greens, Unprepared as well as Boiled and Drained Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.