Comparing Nutrients in 7 ounces Cooked Frozen Mustard Greens with Salt VS Boiled New Zealand Spinach with Salt

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Mustard Greens with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	0.82% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.13% 0.022g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.75% 6.17g	3.25% 4.23g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	0.68% 0.5g	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	14.6% 5.56g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	8.04% 4.5g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Vitamin A	78% 703μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.64% 0.032mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	36% 0.47mg	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	34.7% 139μg	3.97% 16μg	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	30.4% 27.4mg	35.3% 31.8mg	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	18% 2.68mg	16.3% 2.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	554% 665μg	483% 579μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Calcium	20% 200mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	17% 0.15mg	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	27.8% 2.22mg	16.4% 1.3mg	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	25.4% 0.58mg	45.4% 1.04mg	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	6.8% 47.6mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	5.95% 202mg	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	34.5% 518mg	45.4% 681mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	5.03% 186g	5.1% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Frozen Mustard Greens with Salt vs Boiled New Zealand Spinach with Salt:

• Boiled Frozen Mustard Greens, drained with Salt have 1.3 times more Vitamin B1 and 8.8 times more Vitamin B9 than Boiled and Drained New Zealand Spinach with Salt.
• While Boiled and Drained New Zealand Spinach with Salt contains 2 times more Vitamin B2, 1.5 times more Vitamin B3, 16 times more Vitamin B5 and 2.2 times more Vitamin B6 than Boiled Frozen Mustard Greens, drained with Salt.
• Both Boiled Frozen Mustard Greens, drained with Salt and Boiled and Drained New Zealand Spinach with Salt have similar amounts of Vitamin C, Vitamin E and Vitamin K per 7 oz.
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Boiled and Drained New Zealand Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Frozen Mustard Greens with Salt vs Boiled New Zealand Spinach with Salt:

• Boiled Frozen Mustard Greens, drained with Salt have 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.
• While Boiled and Drained New Zealand Spinach with Salt contains 1.3 times more Copper, 2.5 times more Magnesium, 1.8 times more Manganese, 1.5 times more Selenium, 1.3 times more Sodium and 1.6 times more Zinc than Boiled Frozen Mustard Greens, drained with Salt.
• Both Boiled Frozen Mustard Greens, drained with Salt and Boiled and Drained New Zealand Spinach with Salt have similar amounts of Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Frozen Mustard Greens, drained with Salt have 1.5 times more Carbohydrate, 2 times more Fiber and 1.7 times more Protein than Boiled and Drained New Zealand Spinach with Salt.
• While Boiled and Drained New Zealand Spinach with Salt contains 2.5 times more Omega 3 than Boiled Frozen Mustard Greens, drained with Salt.
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Boiled and Drained New Zealand Spinach with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.