Comparing Nutrients in 5 ounces Mustard Spinach VS Frozen Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Mustard Spinach	32%	10%	58%
Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Mustard Spinach	Frozen Mustard Greens	Recommended Dietary Allowance
Energy	1.08% 31kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	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	4.25% 5.53g	3.7% 4.83g	130g per day for Men 19-50 years
Sugars	NA	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	5.57% 3.1g	6.3% 3.53g	56g per day for Men 19-50 years

Vitamins

	Mustard Spinach	Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	78% 702μg	40.6% 366μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.05% 0.25mg	0.54% 0.027mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	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	56.3% 225μg	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	205% 184mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Spinach	Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	29.8% 298mg	16.4% 164mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	26.6% 2.13mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	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	5.67% 39.7mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	18.7% 636mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	2.74% 41mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.57% 132g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Mustard Spinach have 1.9 times more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 2.2 times more Vitamin B3, 9.4 times more Vitamin B5 and 5.1 times more Vitamin C than Frozen Mustard Greens.
• Both Mustard Spinach and Frozen Mustard Greens provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Raw Mustard Spinach as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Mustard Spinach have 1.8 times more Calcium, 1.2 times more Manganese and 2.6 times more Potassium than Frozen Mustard Greens.
• While 5 oz of Frozen Mustard Greens, Unprepared contain 1.4 times more Magnesium and 1.4 times more Zinc than Raw Mustard Spinach.
• Both Mustard Spinach and Frozen Mustard Greens contain similar levels of Copper, Iron, Phosphorus and Water per five ounces.
• 5 ounces of Mustard Spinach lack sufficient amounts of Zinc
• Both Raw Mustard Spinach as well as Frozen Mustard Greens, Unprepared lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

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