Comparing Nutrients in 7 ounces Boiled Mustard Greens VS Boiled Mustard Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens	31%	13%	56%
Boiled Mustard Spinach	34%	9%	57%

Macro Nutrients

	Boiled Mustard Greens	Boiled Mustard Spinach	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	NA	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	NA	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	NA	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	4.27% 5.56g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	9.07% 5.1g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens	Boiled Mustard Spinach	Recommended Dietary Allowance
Vitamin A	136% 1226μg	90% 814μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.37% 0.86mg	5.33% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	4.72% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	4.47% 18μg	36.2% 145μg	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	143% 129mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	980% 1176μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens	Boiled Mustard Spinach	Recommended Dietary Allowance
Calcium	23.4% 234mg	31.4% 314mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	11% 0.099mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	NA	23.3% 0.54mg	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	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	16.6% 566mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.92% 182g	5.07% 188g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Mustard Greens have 1.5 times more Vitamin A than Boiled Mustard Spinach.
• While 7 oz of Boiled and Drained Mustard Spinach contain 8.1 times more Vitamin B9 and 2.6 times more Vitamin C than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Boiled Mustard Spinach provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• Both Boiled and Drained Mustard Greens as well as Boiled and Drained Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Mustard Greens have 2.9 times more Copper, 1.9 times more Magnesium, 2.3 times more Phosphorus and 2 times more Zinc than Boiled Mustard Spinach.
• While 7 oz of Boiled and Drained Mustard Spinach contain 1.3 times more Calcium and 1.8 times more Potassium than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Boiled Mustard Spinach contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Boiled Mustard Spinach lack sufficient amounts of Magnesium and Zinc
• Both Boiled and Drained Mustard Greens as well as Boiled and Drained Mustard Spinach lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Mustard Greens have 1.6 times more Carbohydrate and 1.5 times more Protein than Boiled Mustard Spinach.
• Both Boiled Mustard Greens and Boiled Mustard Spinach offer comparable quantities of Fiber per seven ounces.
• Both Boiled and Drained Mustard Greens as well as Boiled and Drained Mustard Spinach provide inadequate amounts of Energy in seven ounces.