Comparing Nutrients in 7 ounces Cooked Frozen Mustard Greens with Salt VS Boiled Onions with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens with Salt	38%	9%	53%
Boiled Onions with Salt	12%	4%	84%

Macro Nutrients

	Cooked Frozen Mustard Greens with Salt	Boiled Onions with Salt	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.82% 0.14g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	13% 9.4g	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	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens with Salt	Boiled Onions with Salt	Recommended Dietary Allowance
Vitamin A	78% 703μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	2.05% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.64% 0.032mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	19.7% 0.26mg	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	7.44% 29.8μg	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	11.5% 10.3mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	554% 665μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens with Salt	Boiled Onions with Salt	Recommended Dietary Allowance
Calcium	20% 200mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	14.8% 0.13mg	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	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	13.2% 0.3mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	9.7% 329mg	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	34.5% 518mg	31.6% 474mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	5.03% 186g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mustard Greens with Salt VS Boiled Onions with Salt per 7 oz

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

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

• 7 ounces of Cooked Frozen Mustard Greens with Salt have more Vitamin A, 2.3 times more Vitamin B2, 4.7 times more Vitamin B9, 2.7 times more Vitamin C, 67.5 times more Vitamin E and 670.2 times more Vitamin K than Boiled Onions with Salt.
• While 7 oz of Boiled and Drained Onions with Salt contain 7.1 times more Vitamin B5 than Boiled Frozen Mustard Greens, drained with Salt.
• Both Cooked Frozen Mustard Greens with Salt and Boiled Onions with Salt provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Cooked Frozen Mustard Greens with Salt have insufficient amounts of Vitamin B5
• 7 ounces of Boiled Onions with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Boiled and Drained Onions with Salt have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Mustard Greens with Salt vs Boiled Onions with Salt:

• 7 ounces of Cooked Frozen Mustard Greens with Salt have 4.6 times more Calcium, 4.7 times more Iron and 1.9 times more Manganese than Boiled Onions with Salt.
• While 7 oz of Boiled and Drained Onions with Salt contain 1.5 times more Phosphorus than Boiled Frozen Mustard Greens, drained with Salt.
• Both Cooked Frozen Mustard Greens with Salt and Boiled Onions with Salt contain similar levels of Copper, Magnesium, Potassium, Sodium and Water per seven ounces.
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Boiled and Drained Onions with Salt lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Mustard Greens with Salt have 2 times more Fiber and 1.7 times more Protein than Boiled Onions with Salt.
• While 7 oz of Boiled and Drained Onions with Salt contain 3.1 times more Carbohydrate and 14.8 times more Sugars than Boiled Frozen Mustard Greens, drained with Salt.
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Boiled and Drained Onions with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.