Comparing Nutrients in 100 grams Frozen Mustard Greens VS New Zealand Spinach

Macros Ratio

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

Macro Nutrients

	Frozen Mustard Greens	New Zealand Spinach	Recommended Dietary Allowance
Energy	0.69% 20kcal	0.48% 14kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	4.13% 0.066g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	0.076% 0.013g	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	1.92% 2.5g	130g per day for Men 19-50 years
Sugars	NA	0.4% 0.29g	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	3.95% 1.5g	38g per day for Men 19-50 years
Protein	4.45% 2.5g	2.68% 1.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Mustard Greens	New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	28.7% 258μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.96% 0.31mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.38% 0.019mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	23.4% 0.3mg	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	3.75% 15μg	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	33.3% 30mg	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	9.47% 1.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	281% 337μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mustard Greens	New Zealand Spinach	Recommended Dietary Allowance
Calcium	11.6% 116mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	7.44% 0.067mg	10.3% 0.093mg	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	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	27.8% 0.64mg	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% 28mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	3.82% 130mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.93% 29mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	3.45% 0.38mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Mustard Greens VS New Zealand Spinach per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Mustard Greens vs New Zealand Spinach:

• 100 grams of Frozen Mustard Greens have 9.2 times more Vitamin B9 than New Zealand Spinach.
• While 100 g of Raw New Zealand Spinach contain 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, Unprepared.
• Both Frozen Mustard Greens and New Zealand Spinach provide similar amounts of Vitamin B1 and Vitamin C per 100 grams.
• 100 grams of Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Frozen Mustard Greens, Unprepared as well as Raw New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Mustard Greens vs New Zealand Spinach:

• 100 grams of Frozen Mustard Greens have 2 times more Calcium, 1.6 times more Iron and 1.3 times more Potassium than New Zealand Spinach.
• While 100 g of Raw New Zealand Spinach contain 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, Unprepared.
• Both Frozen Mustard Greens and New Zealand Spinach contain similar levels of Phosphorus and Water per 100 grams.
• Both Frozen Mustard Greens, Unprepared as well as Raw New Zealand Spinach 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 Carbohydrate, 2.2 times more Fiber and 1.7 times more Protein than New Zealand Spinach.
• While 100 g of Raw New Zealand Spinach contain 2.8 times more Omega 3 than Frozen Mustard Greens, Unprepared.
• 100 grams of Frozen Mustard Greens provide inadequate amounts of Omega 3
• 100 grams of New Zealand Spinach provide inadequate amounts of Carbohydrate
• Both Frozen Mustard Greens, Unprepared as well as Raw New Zealand Spinach provide inadequate amounts of Energy and Omega 6 in 100 grams.