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

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Spinach	34%	9%	57%
Cooked Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Boiled Mustard Spinach	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	NA	0.058% 0.018g	32g per day for Men 19-50 years
Omega 3	NA	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	NA	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	3.05% 3.97g	3.4% 4.4g	130g per day for Men 19-50 years
Sugars	NA	0.63% 0.45g	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	7.46% 2.83g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	5.75% 3.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Spinach	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	64.6% 581μg	55.8% 502μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.37% 0.17mg	0.45% 0.023mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	11.8% 0.15mg	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	26% 103μg	25% 99μg	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	102% 92mg	21.7% 19.6mg	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	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	396% 475μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Spinach	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	22.4% 224mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	7.87% 0.071mg	9.13% 0.082mg	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	14% 1.13mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	18% 0.42mg	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	3.64% 25.5mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	12% 404mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.62% 134g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Boiled Mustard Spinach have 1.7 times more Vitamin B3, 7.4 times more Vitamin B5 and 4.7 times more Vitamin C than Cooked Frozen Mustard Greens.
• Both Boiled Mustard Spinach and Cooked Frozen Mustard Greens provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Boiled and Drained Mustard Spinach as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Mustard Spinach have 1.6 times more Calcium and 2.1 times more Potassium than Cooked Frozen Mustard Greens.
• While 5 oz of Boiled and Drained Frozen Mustard Greens contain 1.4 times more Iron, 1.9 times more Magnesium and 1.3 times more Phosphorus than Boiled and Drained Mustard Spinach.
• Both Boiled Mustard Spinach and Cooked Frozen Mustard Greens contain similar levels of Copper, Manganese and Water per five ounces.
• 5 ounces of Boiled Mustard Spinach lack sufficient amounts of Magnesium
• Both Boiled and Drained Mustard Spinach as well as Boiled and Drained Frozen Mustard Greens lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Frozen Mustard Greens contain 1.4 times more Fiber and 1.3 times more Protein than Boiled and Drained Mustard Spinach.
• Both Boiled Mustard Spinach and Cooked Frozen Mustard Greens offer comparable quantities of Carbohydrate per five ounces.
• Both Boiled and Drained Mustard Spinach as well as Boiled and Drained Frozen Mustard Greens provide inadequate amounts of Energy in five ounces.