Comparing Nutrients in 7 ounces Mustard Spinach VS Boiled Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Mustard Spinach	32%	10%	58%
Boiled Mustard Greens	31%	13%	56%

Macro Nutrients

	Mustard Spinach	Boiled Mustard Greens	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.95% 7.74g	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	NA	3.86% 2.8g	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	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	14.6% 5.56g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	9.07% 5.1g	56g per day for Men 19-50 years

Vitamins

	Mustard Spinach	Boiled Mustard Greens	Recommended Dietary Allowance
Vitamin A	109% 982μg	136% 1226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.35mg	5.37% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	15% 0.19mg	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	79% 316μg	4.47% 18μg	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	287% 258mg	55.8% 50.2mg	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	23.5% 3.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	980% 1176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Spinach	Boiled Mustard Greens	Recommended Dietary Allowance
Calcium	41.7% 417mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	32% 0.29mg	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	37.2% 2.98mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	35% 0.81mg	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	7.94% 55.6mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	26.2% 891mg	9.46% 321mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.95% 183g	4.92% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Mustard Spinach VS Boiled Mustard Greens per 7 oz

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

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

• 7 ounces of Mustard Spinach have 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 17.7 times more Vitamin B9 and 5.1 times more Vitamin C than Boiled Mustard Greens.
• Both Mustard Spinach and Boiled Mustard Greens provide similar amounts of Vitamin A per seven ounces.
• Both Raw Mustard Spinach as well as Boiled and Drained Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Mustard Spinach have 1.8 times more Calcium, 1.7 times more Iron and 2.8 times more Potassium than Boiled Mustard Greens.
• While 7 oz of Boiled and Drained Mustard Greens contain 1.9 times more Copper, 1.5 times more Phosphorus and 1.3 times more Zinc than Raw Mustard Spinach.
• Both Mustard Spinach and Boiled Mustard Greens contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Mustard Spinach lack sufficient amounts of Zinc
• Both Raw Mustard Spinach as well as Boiled and Drained Mustard Greens lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

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