Comparing Nutrients in 5 ounces Boiled New Zealand Spinach with Salt VS Cooked Frozen Mustard Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach with Salt	34%	10%	56%
Cooked Frozen Mustard Greens with Salt	38%	9%	53%

Macro Nutrients

	Boiled New Zealand Spinach with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Energy	0.59% 17kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.058% 0.018g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.092% 0.016g	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	2.32% 3g	3.4% 4.4g	130g per day for Men 19-50 years
Sugars	0.49% 0.35g	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	5.22% 2g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	5.75% 3.2g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	NA	55.8% 502μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	0.45% 0.023mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	2.83% 11.3μg	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	25% 22.7mg	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	11.6% 1.74mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	345% 414μg	396% 475μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	6.8% 68mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	11.7% 0.94mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	32.4% 0.75mg	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	4.45% 31mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	4.25% 145mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	32.4% 486mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled New Zealand Spinach with Salt VS Cooked Frozen Mustard Greens with Salt per 5 oz

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

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

• 5 ounces of Boiled New Zealand Spinach with Salt have 2 times more Vitamin B2, 1.5 times more Vitamin B3, 16 times more Vitamin B5 and 2.2 times more Vitamin B6 than Cooked Frozen Mustard Greens with Salt.
• While 5 oz of Boiled Frozen Mustard Greens, drained with Salt contain 1.3 times more Vitamin B1 and 8.8 times more Vitamin B9 than Boiled and Drained New Zealand Spinach with Salt.
• Both Boiled New Zealand Spinach with Salt and Cooked Frozen Mustard Greens with Salt provide similar amounts of Vitamin C, Vitamin E and Vitamin K per five ounces.
• 5 ounces of Cooked Frozen Mustard Greens with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Boiled and Drained New Zealand Spinach with Salt as well as Boiled Frozen Mustard Greens, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled New Zealand Spinach with Salt vs Cooked Frozen Mustard Greens with Salt:

• 5 ounces of Boiled New Zealand Spinach with Salt have 1.3 times more Copper, 2.5 times more Magnesium, 1.8 times more Manganese, 1.3 times more Sodium and 1.6 times more Zinc than Cooked Frozen Mustard Greens with Salt.
• While 5 oz of Boiled Frozen Mustard Greens, drained with Salt contain 2.1 times more Calcium, 1.7 times more Iron and 1.4 times more Potassium than Boiled and Drained New Zealand Spinach with Salt.
• Both Boiled New Zealand Spinach with Salt and Cooked Frozen Mustard Greens with Salt contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Cooked Frozen Mustard Greens with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained New Zealand Spinach with Salt as well as Boiled Frozen Mustard Greens, drained with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled New Zealand Spinach with Salt have 2.5 times more Omega 3 than Cooked Frozen Mustard Greens with Salt.
• While 5 oz of Boiled Frozen Mustard Greens, drained with Salt contain 1.5 times more Carbohydrate, 2 times more Fiber and 1.7 times more Protein than Boiled and Drained New Zealand Spinach with Salt.
• 5 ounces of Boiled New Zealand Spinach with Salt provide inadequate amounts of Carbohydrate
• 5 ounces of Cooked Frozen Mustard Greens with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained New Zealand Spinach with Salt as well as Boiled Frozen Mustard Greens, drained with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.