Comparing Nutrients in 100 grams Frozen Mustard Greens VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Frozen Mustard Greens	38%	9%	53%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Frozen Mustard Greens	Boiled Cauliflower	Recommended Dietary Allowance
Energy	0.69% 20kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.62% 3.4g	3.16% 4.1g	130g per day for Men 19-50 years
Sugars	NA	2.87% 2.08g	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	8.7% 3.3g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	4.45% 2.5g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Frozen Mustard Greens	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	28.7% 258μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	3.5% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.96% 0.31mg	2.56% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.38% 0.019mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	13.3% 0.17mg	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	34.5% 138μg	11% 44μg	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	49.2% 44.3mg	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	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.5% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mustard Greens	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	11.6% 116mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	7.44% 0.067mg	2% 0.018mg	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	16% 1.3mg	4% 0.32mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	5.74% 0.13mg	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	4.3% 30mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.93% 29mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Mustard Greens VS Boiled Cauliflower per 100 g

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

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

• 100 grams of Frozen Mustard Greens have 258 times more Vitamin A and 3.1 times more Vitamin B9 than Boiled Cauliflower.
• While 100 g of Boiled and Drained Cauliflower contain 1.3 times more Vitamin B3, 26.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.8 times more Vitamin C than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens and Boiled Cauliflower provide similar amounts of Vitamin B1 and Vitamin B2 per 100 grams.
• 100 grams of Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• 100 grams of Boiled Cauliflower have insufficient amounts of Vitamin A
• Both Frozen Mustard Greens, Unprepared as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Mustard Greens vs Boiled Cauliflower:

• 100 grams of Frozen Mustard Greens have 7.3 times more Calcium, 3.7 times more Copper, 4 times more Iron, 1.7 times more Magnesium, 2.6 times more Manganese and 1.4 times more Zinc than Boiled Cauliflower.
• Both Frozen Mustard Greens and Boiled Cauliflower contain similar levels of Phosphorus, Potassium and Water per 100 grams.
• 100 grams of Boiled Cauliflower lack sufficient amounts of Calcium, Copper and Zinc
• Both Frozen Mustard Greens, Unprepared as well as Boiled and Drained Cauliflower lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Mustard Greens have 1.4 times more Fiber and 1.4 times more Protein than Boiled Cauliflower.
• While 100 g of Boiled and Drained Cauliflower contain 7 times more Omega 3 than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens and Boiled Cauliflower offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Frozen Mustard Greens provide inadequate amounts of Omega 3
• Both Frozen Mustard Greens, Unprepared as well as Boiled and Drained Cauliflower provide inadequate amounts of Energy and Omega 6 in 100 grams.