Comparing Nutrients in 5 ounces Frozen Mustard Greens VS Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Frozen Mustard Greens	38%	9%	53%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Frozen Mustard Greens	Mustard Greens	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	0.17% 0.028g	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	5.1% 6.6g	130g per day for Men 19-50 years
Sugars	NA	2.6% 1.87g	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	12% 4.54g	38g per day for Men 19-50 years
Protein	6.3% 3.53g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Frozen Mustard Greens	Mustard Greens	Recommended Dietary Allowance
Vitamin A	40.6% 366μg	23.8% 214μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.65% 0.086mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.8% 0.45mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.54% 0.027mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	19.6% 0.26mg	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	4.25% 17μg	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	110% 99mg	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	19% 2.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	304% 365μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mustard Greens	Mustard Greens	Recommended Dietary Allowance
Calcium	16.4% 164mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	26% 0.23mg	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	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	10.8% 45.4mg	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	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	2.74% 41mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	3.57% 132g	3.47% 129g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Frozen Mustard Greens versus 5 oz of 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 Mustard Greens:

• 5 ounces of Frozen Mustard Greens have 1.7 times more Vitamin A and 11.5 times more Vitamin B9 than Mustard Greens.
• While 5 oz of Raw Mustard Greens contain 1.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.5 times more Vitamin B3, 11.1 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.8 times more Vitamin C than Frozen Mustard Greens, Unprepared.
• 5 ounces of Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Frozen Mustard Greens, Unprepared as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 oz of Raw Mustard Greens contain 2.5 times more Copper, 1.3 times more Iron, 2.1 times more Magnesium, 1.9 times more Phosphorus and 2.3 times more Potassium than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens and Mustard Greens contain similar levels of Calcium, Zinc and Water per five ounces.
• Both Frozen Mustard Greens, Unprepared as well as Raw Mustard Greens lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

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