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

Macros Ratio

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

Macro Nutrients

	Boiled New Zealand Spinach	Frozen Mustard Greens	Recommended Dietary Allowance
Energy	0.59% 17kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.092% 0.016g	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	2.32% 3g	3.7% 4.83g	130g per day for Men 19-50 years
Sugars	0.49% 0.35g	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	5.22% 2g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	6.3% 3.53g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	NA	40.6% 366μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	0.54% 0.027mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	2.83% 11.3μg	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	25% 22.7mg	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	11.6% 1.74mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	345% 414μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	6.8% 68mg	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	11.7% 0.94mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	32.4% 0.75mg	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	4.45% 31mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	4.25% 145mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	10% 152mg	2.74% 41mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.57% 132g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Boiled New Zealand Spinach have 1.8 times more Vitamin B2, 1.2 times more Vitamin B3, 13.5 times more Vitamin B5 and 1.8 times more Vitamin B6 than Frozen Mustard Greens.
• While 5 oz of Frozen Mustard Greens, Unprepared contain 1.6 times more Vitamin B1, 17.3 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained New Zealand Spinach.
• 5 ounces of Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Boiled and Drained New Zealand 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 Boiled New Zealand Spinach vs Frozen Mustard Greens:

• 5 ounces of Boiled New Zealand Spinach have 2.1 times more Magnesium, 1.6 times more Manganese, 3.7 times more Sodium and 1.3 times more Zinc than Frozen Mustard Greens.
• While 5 oz of Frozen Mustard Greens, Unprepared contain 2.4 times more Calcium, 2 times more Iron, 1.4 times more Phosphorus and 1.7 times more Potassium than Boiled and Drained New Zealand Spinach.
• Both Boiled New Zealand Spinach and Frozen Mustard Greens contain similar levels of Copper and Water per five ounces.
• Both Boiled and Drained New Zealand Spinach as well as Frozen Mustard Greens, Unprepared lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled New Zealand Spinach have 2.3 times more Omega 3 than Frozen Mustard Greens.
• While 5 oz of Frozen Mustard Greens, Unprepared contain 1.6 times more Carbohydrate, 2.4 times more Fiber and 1.9 times more Protein than Boiled and Drained New Zealand Spinach.
• 5 ounces of Boiled New Zealand Spinach provide inadequate amounts of Carbohydrate
• 5 ounces of Frozen Mustard Greens provide inadequate amounts of Omega 3
• Both Boiled and Drained New Zealand Spinach as well as Frozen Mustard Greens, Unprepared provide inadequate amounts of Energy and Omega 6 in five ounces.