Comparing Nutrients in 7 ounces Frozen Mustard Greens VS Boiled Okra

Macros Ratio

	Protein	Fat	Carbs
Frozen Mustard Greens	38%	9%	53%
Boiled Okra	27%	7%	66%

Macro Nutrients

	Frozen Mustard Greens	Boiled Okra	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.53% 0.089g	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	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	NA	6.57% 4.76g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	8.82% 4.94g	6.63% 3.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Mustard Greens	Boiled Okra	Recommended Dietary Allowance
Vitamin A	57% 512μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.75% 0.038mg	8.45% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	28.5% 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	68.5% 274μg	23% 91μg	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	36% 32.3mg	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	NA	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	66% 79.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mustard Greens	Boiled Okra	Recommended Dietary Allowance
Calcium	23% 230mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	18.7% 0.17mg	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	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	29.2% 0.67mg	25.4% 0.58mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	3.84% 57.5mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	5% 185g	4.96% 184g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Frozen Mustard Greens vs Boiled Okra:

• 7 ounces of Frozen Mustard Greens have 18.4 times more Vitamin A, 3 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled Okra.
• While 7 oz of Boiled and Drained Okra contain 2.8 times more Vitamin B1, 2.8 times more Vitamin B3, 11.2 times more Vitamin B5 and 1.4 times more Vitamin B6 than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens and Boiled Okra provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• 7 ounces of Boiled Okra have insufficient amounts of Vitamin A
• Both Frozen Mustard Greens, Unprepared as well as Boiled and Drained Okra have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Mustard Greens have 1.5 times more Calcium, 4.6 times more Iron and 1.3 times more Potassium than Boiled Okra.
• While 7 oz of Boiled and Drained Okra contain 1.3 times more Copper, 2.4 times more Magnesium and 1.9 times more Zinc than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens and Boiled Okra contain similar levels of Manganese, Phosphorus and Water per seven ounces.
• Both Frozen Mustard Greens, Unprepared as well as Boiled and Drained Okra lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Mustard Greens have 1.3 times more Fiber and 1.3 times more Protein than Boiled Okra.
• While 7 oz of Boiled and Drained Okra contain 1.3 times more Carbohydrate than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens, Unprepared as well as Boiled and Drained Okra provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.