Comparing Nutrients in 7 ounces Boiled Lambsquarters with Salt VS Boiled Mustard Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lambsquarters with Salt	33%	16%	51%
Boiled Mustard Greens with Salt	31%	13%	56%

Macro Nutrients

	Boiled Lambsquarters with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.63% 9.92g	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	3.86% 2.8g	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	11% 4.17g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	9.07% 5.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Lambsquarters with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	86.2% 776μg	116% 1046μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	5.37% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.46% 0.12mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	15% 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	6.95% 27.8μg	4.47% 18μg	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	81.6% 73.4mg	55.8% 50.2mg	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	23.5% 3.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	817% 981μg	980% 1176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lambsquarters with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	51% 512mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	43.4% 0.39mg	21.6% 0.19mg	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	17.4% 1.4mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	45.3% 1.04mg	NA	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	12.8% 89.3mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	9.46% 321mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	35% 526mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.77% 176g	4.92% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lambsquarters with Salt VS Boiled Mustard Greens with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Lambsquarters with Salt versus 7 oz of Boiled Mustard Greens with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Lambsquarters with Salt vs Boiled Mustard Greens with Salt:

• 7 ounces of Boiled Lambsquarters with Salt have 2.4 times more Vitamin B1, 4.1 times more Vitamin B2, 2.1 times more Vitamin B3, 1.8 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled Mustard Greens with Salt.
• While 7 oz of Boiled and Drained Mustard Greens with Salt contain 1.3 times more Vitamin A and 1.9 times more Vitamin B5 than Boiled and Drained Lambsquarters with Salt.
• Both Boiled Lambsquarters with Salt and Boiled Mustard Greens with Salt provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Boiled Lambsquarters with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Lambsquarters with Salt as well as Boiled and Drained Mustard Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Lambsquarters with Salt vs Boiled Mustard Greens with Salt:

• 7 ounces of Boiled Lambsquarters with Salt have 2.2 times more Calcium, 2 times more Copper, 1.8 times more Magnesium, 1.8 times more Potassium and 2 times more Zinc than Boiled Mustard Greens with Salt.
• Both Boiled Lambsquarters with Salt and Boiled Mustard Greens with Salt contain similar levels of Iron, Phosphorus, Sodium and Water per seven ounces.
• 7 ounces of Boiled Mustard Greens with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Lambsquarters with Salt as well as Boiled and Drained Mustard Greens with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Lambsquarters with Salt have 1.5 times more Omega 3 and 1.3 times more Protein than Boiled Mustard Greens with Salt.
• Both Boiled Lambsquarters with Salt and Boiled Mustard Greens with Salt offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Boiled Mustard Greens with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Lambsquarters with Salt as well as Boiled and Drained Mustard Greens with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.