Comparing Nutrients in 7 ounces Frozen Mustard Greens VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Mustard Greens	38%	9%	53%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Frozen Mustard Greens	Dried Beechnuts	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	215% 36.5g	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	51% 66.5g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	8.82% 4.94g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Mustard Greens	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	57% 512μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.75% 0.038mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mustard Greens	Dried Beechnuts	Recommended Dietary Allowance
Calcium	23% 230mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	148% 1.33mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	29.2% 0.67mg	116% 2.66mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	3.84% 57.5mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	5% 185g	0.35% 13g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Frozen Mustard Greens vs Dried Beechnuts:

• 7 ounces of Frozen Mustard Greens have more Vitamin A, 1.2 times more Vitamin B9 and 1.6 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 6.3 times more Vitamin B1, 6.1 times more Vitamin B2, 2.8 times more Vitamin B3, 48.7 times more Vitamin B5 and 5.2 times more Vitamin B6 than Frozen Mustard Greens, Unprepared.
• 7 ounces of Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Frozen Mustard Greens, Unprepared as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Frozen Mustard Greens have 116 times more Calcium, more Magnesium, more Phosphorus and 14.1 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 10 times more Copper, 1.9 times more Iron, 4 times more Manganese, 6 times more Potassium, 1.3 times more Sodium and 1.6 times more Zinc than Frozen Mustard Greens, Unprepared.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 28.8 times more Energy, 185.2 times more Fat, 408.5 times more Saturated Fat, 70.8 times more Omega 3, 681.1 times more Omega 6, 9.8 times more Carbohydrate and 2.5 times more Protein than Frozen Mustard Greens, Unprepared.
• 7 ounces of Frozen Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Frozen Mustard Greens VS Dried Beechnuts

What are the health benefits of Frozen Mustard Greens compared to Dried Beechnuts?

Frozen mustard greens are a great source of vitamins A, C, and K, as well as minerals like calcium and iron. They are also high in fiber and antioxidants, which can help support overall health and reduce inflammation. On the other hand, dried beech nuts are rich in healthy fats, protein, and fiber, making them a good source of energy and essential nutrients. However, they are also high in calories and should be consumed in moderation. Overall, both frozen mustard greens and dried beech nuts offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Frozen Mustard Greens or Dried Beechnuts?

Both frozen mustard greens and dried beech nuts can be part of a healthy vegan diet for weight loss. Mustard greens are low in calories and high in fiber, which can help you feel full and satisfied. Beech nuts are also a good source of healthy fats and protein, which can help with satiety. However, it's important to focus on overall calorie intake and balance your meals with a variety of nutrient-dense foods to support weight loss. Ultimately, the key to losing weight is creating a calorie deficit through a combination of healthy eating and regular physical activity.

Should I eat more Frozen Mustard Greens or more Dried Beechnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich plant foods. Frozen mustard greens are a good source of vitamins and minerals, but they are not high in protein. Dried beech nuts, on the other hand, are a good source of plant-based protein and healthy fats, making them a better option for muscle building. Incorporating a variety of protein-rich plant foods like beans, lentils, tofu, tempeh, nuts, and seeds into your diet will help support muscle growth and recovery.

What is the environmental impact of producing Frozen Mustard Greens compared to Dried Beechnuts?

Producing Frozen Mustard Greens generally has a lower environmental impact compared to Dried Beechnuts. Frozen vegetables require less processing and packaging compared to dried nuts, resulting in lower energy consumption and greenhouse gas emissions. Additionally, frozen vegetables have a shorter supply chain, reducing transportation-related emissions. However, it's important to consider factors such as water usage and farming practices when assessing the overall environmental impact of food production.