Comparing Nutrients in 5 ounces Frozen Mustard Greens VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Frozen Mustard Greens	38%	9%	53%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Frozen Mustard Greens	Roasted Cashews	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	28% 814kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	67.7% 65.7g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	40.6% 13g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	64% 11g	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	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	NA	9.8% 7.1g	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	11% 4.25g	38g per day for Men 19-50 years
Protein	6.3% 3.53g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Mustard Greens	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	40.6% 366μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.65% 0.086mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.8% 0.45mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.54% 0.027mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	28% 0.36mg	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	24.5% 98μg	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	0% 0mg	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	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mustard Greens	Roasted Cashews	Recommended Dietary Allowance
Calcium	16.4% 164mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	350% 3.15mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	87.7% 369mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	51% 1.17mg	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	99% 695mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	23.6% 801mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	2.74% 41mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	3.57% 132g	0.065% 2.4g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Frozen Mustard Greens have more Vitamin A, 2 times more Vitamin B9 and more Vitamin C than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 4.2 times more Vitamin B1, 3.3 times more Vitamin B2, 4.5 times more Vitamin B3, 64.2 times more Vitamin B5 and 2 times more Vitamin B6 than Frozen Mustard Greens, Unprepared.
• 5 ounces of Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• 5 ounces of Roasted Cashews have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Mustard Greens, Unprepared as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Mustard Greens have 2.6 times more Calcium and 54.8 times more Water than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 33.1 times more Copper, 4.7 times more Iron, 17.3 times more Magnesium, 2.4 times more Manganese, 16.3 times more Phosphorus, 3.3 times more Potassium, 16.7 times more Selenium and 24.3 times more Zinc than Frozen Mustard Greens, Unprepared.
• 5 ounces of Frozen Mustard Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Roasted Cashew Nuts contain 28.7 times more Energy, 171.7 times more Fat, 654.1 times more Saturated Fat, 6.7 times more Omega 3, 283.7 times more Omega 6, 9.6 times more Carbohydrate and 6.1 times more Protein than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens and Roasted Cashews offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6