Comparing Nutrients in 7 ounces Frozen Mustard Greens VS Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Frozen Mustard Greens	38%	9%	53%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Frozen Mustard Greens	Mustard Greens	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	5.2% 6.77g	7.13% 9.27g	130g per day for Men 19-50 years
Sugars	NA	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	17.2% 6.55g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	8.82% 4.94g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Frozen Mustard Greens	Mustard Greens	Recommended Dietary Allowance
Vitamin A	57% 512μg	33.3% 300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.75% 0.038mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	68.5% 274μg	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	NA	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	426% 511μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mustard Greens	Mustard Greens	Recommended Dietary Allowance
Calcium	23% 230mg	23% 228mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	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	32% 2.56mg	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	29.2% 0.67mg	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	8.5% 59.5mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.84% 57.5mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	5% 185g	4.86% 180g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen 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 Frozen Mustard Greens vs Mustard Greens:

• 7 ounces of Frozen Mustard Greens have 1.7 times more Vitamin A and 11.5 times more Vitamin B9 than Mustard Greens.
• While 7 oz of Raw Mustard Greens contain 1.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.5 times more Vitamin B3, 11.1 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.8 times more Vitamin C than Frozen Mustard Greens, Unprepared.
• 7 ounces of Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Frozen Mustard Greens, Unprepared as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Raw Mustard Greens contain 2.5 times more Copper, 1.3 times more Iron, 2.1 times more Magnesium, 1.9 times more Phosphorus and 2.3 times more Potassium than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens and Mustard Greens contain similar levels of Calcium, Zinc and Water per seven ounces.
• Both Frozen Mustard Greens, Unprepared 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 1.4 times more Carbohydrate than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens and Mustard Greens offer comparable quantities of Fiber and Protein per seven ounces.
• Both Frozen Mustard Greens, Unprepared as well as Raw Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.