Comparing Nutrients in 7 ounces Boiled Mustard Greens VS Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens	31%	13%	56%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Boiled Mustard Greens	Mustard Greens	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.9% 8.95g	7.13% 9.27g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	3.6% 2.6g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	9.07% 5.1g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens	Mustard Greens	Recommended Dietary Allowance
Vitamin A	136% 1226μg	33.3% 300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.37% 0.86mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	27.5% 0.36mg	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	4.47% 18μg	5.95% 24μg	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	55.8% 50.2mg	154% 139mg	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	23.5% 3.53mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	980% 1176μg	426% 511μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens	Mustard Greens	Recommended Dietary Allowance
Calcium	23.4% 234mg	23% 228mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	36.4% 0.33mg	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	21.6% 1.73mg	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	NA	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% 83.3mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.92% 182g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mustard Greens VS Mustard Greens per 7 oz

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

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

• 7 ounces of Boiled Mustard Greens have 4.1 times more Vitamin A and 2.3 times more Vitamin K than Mustard Greens.
• While 7 oz of Raw Mustard Greens contain 2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.8 times more Vitamin B3, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.8 times more Vitamin C than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Mustard Greens provide similar amounts of Vitamin E per seven ounces.
• Both Boiled and Drained Mustard Greens as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Mustard Greens vs Mustard Greens:

• 7 oz of Raw Mustard Greens contain 1.9 times more Iron, 2.5 times more Magnesium, 1.4 times more Phosphorus and 2.4 times more Potassium than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Mustard Greens contain similar levels of Calcium, Copper and Water per seven ounces.
• Both Boiled and Drained Mustard Greens as well as Raw Mustard Greens lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Mustard Greens contain 1.6 times more Fiber than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Mustard Greens offer comparable quantities of Carbohydrate and Protein per seven ounces.
• Both Boiled and Drained Mustard Greens as well as Raw Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.