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

Macros Ratio

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

Macro Nutrients

	Frozen Mustard Greens	Boiled New Zealand Spinach	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	0.82% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	5.2% 6.77g	3.25% 4.23g	130g per day for Men 19-50 years
Sugars	NA	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	17.2% 6.55g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	8.82% 4.94g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Frozen Mustard Greens	Boiled New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	57% 512μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.75% 0.038mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	68.5% 274μg	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	55.8% 50.2mg	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	NA	16.3% 2.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	483% 579μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mustard Greens	Boiled New Zealand Spinach	Recommended Dietary Allowance
Calcium	23% 230mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	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	32% 2.56mg	16.4% 1.3mg	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	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	8.5% 59.5mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	5.95% 202mg	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	14% 212mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	5% 185g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Mustard Greens VS Boiled New Zealand Spinach per 7 oz

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

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

• 7 ounces of Frozen Mustard Greens have 1.6 times more Vitamin B1, 17.3 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled New Zealand Spinach.
• While 7 oz of Boiled and Drained New Zealand Spinach contain 1.8 times more Vitamin B2, 13.5 times more Vitamin B5 and 1.8 times more Vitamin B6 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 Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Mustard Greens have 2.4 times more Calcium, 2 times more Iron, 1.4 times more Phosphorus and 1.7 times more Potassium than Boiled New Zealand Spinach.
• While 7 oz of Boiled and Drained New Zealand Spinach contain 2.1 times more Magnesium, 1.6 times more Manganese, 3.7 times more Sodium and 1.3 times more Zinc than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens and Boiled New Zealand Spinach contain similar levels of Copper and Water per seven ounces.
• Both Frozen Mustard Greens, Unprepared as well as Boiled and Drained New Zealand Spinach lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Mustard Greens have 1.6 times more Carbohydrate, 2.4 times more Fiber and 1.9 times more Protein than Boiled New Zealand Spinach.
• While 7 oz of Boiled and Drained New Zealand Spinach contain 2.3 times more Omega 3 than Frozen Mustard Greens, Unprepared.
• 7 ounces of Frozen Mustard Greens provide inadequate amounts of Omega 3
• 7 ounces of Boiled New Zealand Spinach provide inadequate amounts of Carbohydrate
• Both Frozen Mustard Greens, Unprepared as well as Boiled and Drained New Zealand Spinach provide inadequate amounts of Energy and Omega 6 in seven ounces.