Comparing Nutrients in 100 grams Cooked Frozen Mustard Greens with Salt VS Cooked Frozen Okra with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens with Salt	38%	9%	53%
Cooked Frozen Okra with Salt	19%	6%	75%

Macro Nutrients

	Cooked Frozen Mustard Greens with Salt	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Energy	0.66% 19kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.041% 0.013g	0.2% 0.063g	32g per day for Men 19-50 years
Omega 3	1.38% 0.022g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.37% 0.063g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.4% 3.1g	4.93% 6.4g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	3.96% 2.87g	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	7.37% 2.8g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	4.05% 2.27g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens with Salt	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Vitamin A	39.3% 354μg	1.67% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.08% 0.053mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	3.85% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.32% 0.016mg	4.18% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	2.85% 0.037mg	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	17.5% 70μg	25% 100μg	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	15.3% 14mg	10.7% 9.6mg	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	9% 1.35mg	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	279% 335μg	40% 47.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens with Salt	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Calcium	10% 101mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	6.44% 0.058mg	8.44% 0.076mg	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	14% 1.12mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	36.7% 0.84mg	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	3.43% 24mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	5.4% 184mg	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	17.4% 261mg	16% 239mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mustard Greens with Salt VS Cooked Frozen Okra with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Frozen Mustard Greens with Salt versus 100 g of Cooked Frozen Okra with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Frozen Mustard Greens with Salt vs Cooked Frozen Okra with Salt:

• 100 grams of Cooked Frozen Mustard Greens with Salt have 23.6 times more Vitamin A, 2.9 times more Vitamin B6, 1.4 times more Vitamin C, 4.2 times more Vitamin E and 7 times more Vitamin K than Cooked Frozen Okra with Salt.
• While 100 g of Boiled Frozen Okra, drained with Salt contain 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 2.4 times more Vitamin B3, 13.1 times more Vitamin B5 and 1.4 times more Vitamin B9 than Boiled Frozen Mustard Greens, drained with Salt.
• 100 grams of Cooked Frozen Mustard Greens with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• 100 grams of Cooked Frozen Okra with Salt have insufficient amounts of Vitamin A
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Boiled Frozen Okra, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Mustard Greens with Salt vs Cooked Frozen Okra with Salt:

• 100 grams of Cooked Frozen Mustard Greens with Salt have 1.4 times more Calcium and 2.2 times more Iron than Cooked Frozen Okra with Salt.
• While 100 g of Boiled Frozen Okra, drained with Salt contain 1.3 times more Copper, 3.1 times more Magnesium, 2.9 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Potassium and 2.5 times more Zinc than Boiled Frozen Mustard Greens, drained with Salt.
• Both Cooked Frozen Mustard Greens with Salt and Cooked Frozen Okra with Salt contain similar levels of Sodium and Water per 100 grams.
• 100 grams of Cooked Frozen Mustard Greens with Salt lack sufficient amounts of Zinc
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Boiled Frozen Okra, drained with Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Frozen Mustard Greens with Salt have 1.3 times more Fiber and 1.4 times more Protein than Cooked Frozen Okra with Salt.
• While 100 g of Boiled Frozen Okra, drained with Salt contain 2.1 times more Carbohydrate and 9 times more Sugars than Boiled Frozen Mustard Greens, drained with Salt.
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Boiled Frozen Okra, drained with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.