Comparing Nutrients in 7 ounces Cooked Frozen Mustard Greens VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens	38%	9%	53%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cooked Frozen Mustard Greens	Cauliflower	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.19% 0.032g	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	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	5.23% 3.8g	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	2.66% 1.92g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	8.04% 4.5g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens	Cauliflower	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	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.64% 0.032mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	28% 0.37mg	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	28.3% 113μg	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	106% 96mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	554% 665μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens	Cauliflower	Recommended Dietary Allowance
Calcium	20% 200mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	13.4% 0.31mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	17.5% 593mg	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	3.3% 49.6mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	5.03% 186g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mustard Greens VS Cauliflower per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Mustard Greens vs Cauliflower:

• 7 ounces of Cooked Frozen Mustard Greens have more Vitamin A, 1.2 times more Vitamin B9, 16.9 times more Vitamin E and 21.6 times more Vitamin K than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.3 times more Vitamin B1, 2 times more Vitamin B3, 41.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 3.5 times more Vitamin C than Boiled and Drained Frozen Mustard Greens.
• Both Cooked Frozen Mustard Greens and Cauliflower provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Frozen Mustard Greens as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Mustard Greens vs Cauliflower:

• 7 ounces of Cooked Frozen Mustard Greens have 4.6 times more Calcium, 1.5 times more Copper, 2.7 times more Iron and 1.9 times more Manganese than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.8 times more Phosphorus, 2.2 times more Potassium and 1.4 times more Zinc than Boiled and Drained Frozen Mustard Greens.
• Both Cooked Frozen Mustard Greens and Cauliflower contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Cooked Frozen Mustard Greens lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Mustard Greens as well as Raw Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Mustard Greens have 1.4 times more Fiber than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.6 times more Carbohydrate and 6 times more Sugars than Boiled and Drained Frozen Mustard Greens.
• Both Cooked Frozen Mustard Greens and Cauliflower offer comparable quantities of Protein per seven ounces.
• Both Boiled and Drained Frozen Mustard Greens as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.