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

Macros Ratio

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

Macro Nutrients

	New Zealand Spinach	Frozen Mustard Greens	Recommended Dietary Allowance
Energy	0.96% 27.8kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.8% 4.96g	5.2% 6.77g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	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	7.83% 2.98g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	8.82% 4.94g	56g per day for Men 19-50 years

Vitamins

	New Zealand Spinach	Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	NA	57% 512μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	0.75% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	20% 0.26mg	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	7.44% 29.8μg	68.5% 274μg	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	66% 59.5mg	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	18.8% 2.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	557% 669μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	11.5% 115mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	14.8% 0.13mg	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	20% 1.6mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	55% 1.27mg	29.2% 0.67mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	17% 258mg	3.84% 57.5mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	5.04% 187g	5% 185g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of New Zealand Spinach have 2.1 times more Vitamin B2, 1.6 times more Vitamin B3, 16.4 times more Vitamin B5 and 2.3 times more Vitamin B6 than Frozen Mustard Greens.
• While 7 oz of Frozen Mustard Greens, Unprepared contain 9.2 times more Vitamin B9 than Raw New Zealand Spinach.
• Both New Zealand Spinach and Frozen Mustard Greens provide similar amounts of Vitamin B1 and Vitamin C per seven ounces.
• 7 ounces of Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Raw New Zealand Spinach as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of New Zealand Spinach have 1.4 times more Copper, 2.6 times more Magnesium, 1.9 times more Manganese, 4.5 times more Sodium and 1.7 times more Zinc than Frozen Mustard Greens.
• While 7 oz of Frozen Mustard Greens, Unprepared contain 2 times more Calcium, 1.6 times more Iron and 1.3 times more Potassium than Raw New Zealand Spinach.
• Both New Zealand Spinach and Frozen Mustard Greens contain similar levels of Phosphorus and Water per seven ounces.
• Both Raw New Zealand Spinach as well as Frozen Mustard Greens, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of New Zealand Spinach have 2.8 times more Omega 3 than Frozen Mustard Greens.
• While 7 oz of Frozen Mustard Greens, Unprepared contain 1.4 times more Carbohydrate, 2.2 times more Fiber and 1.7 times more Protein than Raw New Zealand Spinach.
• 7 ounces of New Zealand Spinach provide inadequate amounts of Carbohydrate
• 7 ounces of Frozen Mustard Greens provide inadequate amounts of Omega 3
• Both Raw New Zealand Spinach as well as Frozen Mustard Greens, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.