Comparing Nutrients in 100 grams Boiled Mustard Greens VS Boiled Mustard Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens	31%	13%	56%
Boiled Mustard Spinach	34%	9%	57%

Macro Nutrients

	Boiled Mustard Greens	Boiled Mustard Spinach	Recommended Dietary Allowance
Energy	0.9% 26kcal	0.55% 16kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.038% 0.012g	NA	32g per day for Men 19-50 years
Omega 3	1.38% 0.022g	NA	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.47% 4.5g	2.15% 2.8g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	5.26% 2g	5.26% 2g	38g per day for Men 19-50 years
Protein	4.57% 2.56g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens	Boiled Mustard Spinach	Recommended Dietary Allowance
Vitamin A	68.7% 618μg	45.6% 410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.85% 0.063mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	2.38% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.54% 0.098mg	7.46% 0.097mg	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	2.25% 9μg	18.3% 73μg	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	28% 25.3mg	72.2% 65mg	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	12% 1.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	494% 593μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens	Boiled Mustard Spinach	Recommended Dietary Allowance
Calcium	11.8% 118mg	16% 158mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	5.56% 0.05mg	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	11% 0.87mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	NA	11.7% 0.27mg	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	6% 42mg	2.57% 18mg	700mg per day for Men 19-50 years
Potassium	4.76% 162mg	8.4% 285mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.55% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mustard Greens VS Boiled Mustard Spinach per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Mustard Greens versus 100 g of Boiled Mustard Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Mustard Greens vs Boiled Mustard Spinach:

• 100 grams of Boiled Mustard Greens have 1.5 times more Vitamin A than Boiled Mustard Spinach.
• While 100 g of Boiled and Drained Mustard Spinach contain 8.1 times more Vitamin B9 and 2.6 times more Vitamin C than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Boiled Mustard Spinach provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 grams.
• Both Boiled and Drained Mustard Greens as well as Boiled and Drained Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Mustard Greens vs Boiled Mustard Spinach:

• 100 grams of Boiled Mustard Greens have 2.9 times more Copper, 1.9 times more Magnesium, 2.3 times more Phosphorus and 2 times more Zinc than Boiled Mustard Spinach.
• While 100 g of Boiled and Drained Mustard Spinach contain 1.3 times more Calcium and 1.8 times more Potassium than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Boiled Mustard Spinach contain similar levels of Iron and Water per 100 grams.
• 100 grams of Boiled Mustard Spinach lack sufficient amounts of Magnesium and Zinc
• Both Boiled and Drained Mustard Greens as well as Boiled and Drained Mustard Spinach lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Mustard Greens have 1.6 times more Carbohydrate and 1.5 times more Protein than Boiled Mustard Spinach.
• Both Boiled Mustard Greens and Boiled Mustard Spinach offer comparable quantities of Fiber per 100 grams.
• Both Boiled and Drained Mustard Greens as well as Boiled and Drained Mustard Spinach provide inadequate amounts of Energy in 100 grams.