Comparing Nutrients in 100 grams Frozen Mustard Greens VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Frozen Mustard Greens	38%	9%	53%
Cauliflower	26%	8%	66%

Macro Nutrients

	Frozen Mustard Greens	Cauliflower	Recommended Dietary Allowance
Energy	0.69% 20kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	0.094% 0.016g	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	3.82% 4.97g	130g per day for Men 19-50 years
Sugars	NA	2.63% 1.9g	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	1.34% 0.97g	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	% 0.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	5.26% 2g	38g per day for Men 19-50 years
Protein	4.45% 2.5g	3.43% 1.92g	56g per day for Men 19-50 years

Vitamins

	Frozen Mustard Greens	Cauliflower	Recommended Dietary Allowance
Vitamin A	28.7% 258μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.96% 0.31mg	3.17% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.38% 0.019mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	14% 0.18mg	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	14.3% 57μg	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	53.6% 48.2mg	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	NA	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mustard Greens	Cauliflower	Recommended Dietary Allowance
Calcium	11.6% 116mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	7.44% 0.067mg	4.33% 0.039mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 1μg	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	5.25% 0.42mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	6.74% 0.16mg	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	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	8.8% 299mg	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	2% 30mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Mustard Greens VS Cauliflower per 100 g

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

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

• 100 grams of Frozen Mustard Greens have more Vitamin A and 2.4 times more Vitamin B9 than Cauliflower.
• While 100 g of Raw Cauliflower contain 1.6 times more Vitamin B3, 35.1 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.9 times more Vitamin C than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens and 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 Cauliflower have insufficient amounts of Vitamin A
• Both Frozen Mustard Greens, Unprepared as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Frozen Mustard Greens have 5.3 times more Calcium, 1.7 times more Copper, 3.1 times more Iron and 2.2 times more Manganese than Cauliflower.
• While 100 g of Raw Cauliflower contain 1.5 times more Phosphorus and 1.8 times more Potassium than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens and Cauliflower contain similar levels of Magnesium, Zinc and Water per 100 grams.
• Both Frozen Mustard Greens, Unprepared as well as Raw Cauliflower lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Mustard Greens have 1.7 times more Fiber and 1.3 times more Protein than Cauliflower.
• While 100 g of Raw Cauliflower contain 1.5 times more Carbohydrate than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens, Unprepared as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.