Comparing Nutrients in 7 ounces Mustard Spinach VS Cooked Frozen Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Mustard Spinach	32%	10%	58%
Cooked Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Mustard Spinach	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.081% 0.026g	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	4.75% 6.17g	130g per day for Men 19-50 years
Sugars	NA	0.88% 0.64g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	8.04% 4.5g	56g per day for Men 19-50 years

Vitamins

	Mustard Spinach	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	109% 982μg	78% 703μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.35mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	0.64% 0.032mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	16.5% 0.21mg	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	34.7% 139μg	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	30.4% 27.4mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	554% 665μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Spinach	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	41.7% 417mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	12.8% 0.12mg	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	27.8% 2.22mg	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	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	7.94% 55.6mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	26.2% 891mg	8.1% 276mg	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	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.95% 183g	5.03% 186g	3700g per day for Men 19-50 years

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

• Raw Mustard Spinach has 1.4 times more Vitamin A, 1.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.6 times more Vitamin B3, 11.1 times more Vitamin B5, 1.4 times more Vitamin B6, 2.3 times more Vitamin B9 and 9.4 times more Vitamin C than Boiled and Drained Frozen Mustard Greens.
• Both Raw Mustard Spinach as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Mustard Spinach has 2.1 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.4 times more Manganese, 3.2 times more Potassium and 1.3 times more Selenium than Boiled and Drained Frozen Mustard Greens.
• Both Raw Mustard Spinach and Boiled and Drained Frozen Mustard Greens have similar amounts of Magnesium, Phosphorus, Sodium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Mustard Spinach has 1.2 times more Omega 3 and 1.3 times more Carbohydrate than Boiled and Drained Frozen Mustard Greens.
• Both Raw Mustard Spinach and Boiled and Drained Frozen Mustard Greens have similar amounts of Fiber and Protein per 7 oz.
• Both Raw Mustard Spinach as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.