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Nutrients in 14 ounces of Mustard Greens

Raw Mustard Greens (Brassica juncea).

Macros Ratio

Protein Fat Carbs
34%
11%
55%
14 oz ▼

Macro Nutrients

Mustard Greens
Energy107 kcal
3.7%
Raw Mustard Greens have 107.16111 kcal of Energy per 14 ounces, which is 3.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.67 g
1.7%
Raw Mustard Greens have 1.6669506 g of Fat per 14 ounces, which is 1.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.04 g
0.12%
Raw Mustard Greens have 0.0396893 g of Saturated Fat per 14 ounces, which is 0.12% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.071 g
4.47%
Raw Mustard Greens have 0.07144074 g of Omega 3 per 14 ounces, which is 4.47% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.079 g
0.47%
Raw Mustard Greens have 0.0793786 g of Omega 6 per 14 ounces, which is 0.47% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Mustard Greens have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate18.5 g
14.3%
Raw Mustard Greens have 18.5349031 g of Carbohydrate per 14 ounces, which is 14.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars5.24 g
7.23%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Mustard Greens have 5.2389876 g of Sugars per 14 ounces, which is 7.23% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber12.7 g
33.4%
Raw Mustard Greens have 12.700576 g of Fiber per 14 ounces, which is 33.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein11.4 g
20.3%
Raw Mustard Greens have 11.3511398 g of Protein per 14 ounces, which is 20.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mustard Greens
Vitamin A599 μg
66.6%
RAE, retinol activity equivalents
Raw Mustard Greens have 599.30843 μg of Vitamin A per 14 ounces, which is 66.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.32 mg
26.5%
Thiamine
Raw Mustard Greens have 0.3175144 mg of Vitamin B1 per 14 ounces, which is 26.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.44 mg
33.6%
Riboflavin
Raw Mustard Greens have 0.4365823 mg of Vitamin B2 per 14 ounces, which is 33.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.18 mg
20%
Niacin, nicotinic acid, niacinamide
Raw Mustard Greens have 3.175144 mg of Vitamin B3 per 14 ounces, which is 20% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.83 mg
16.7%
Pantothenic acid
Raw Mustard Greens have 0.8334753 mg of Vitamin B5 per 14 ounces, which is 16.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.71 mg
55%
Pyridoxine
Raw Mustard Greens have 0.7144074 mg of Vitamin B6 per 14 ounces, which is 55% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B947.6 μg
12%
Folates and Folic Acid
Raw Mustard Greens have 47.62716 μg of Vitamin B9 per 14 ounces, which is 12% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Mustard Greens have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C278 mg
309%
Ascorbic acid
Raw Mustard Greens have 277.8251 mg of Vitamin C per 14 ounces, which is 309% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Mustard Greens have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E7.98 mg
53%
Tocopherols and Tocotrienols
Raw Mustard Greens have 7.9775493 mg of Vitamin E per 14 ounces, which is 53% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1022 μg
852%
Phytomenadione or phylloquinone
Raw Mustard Greens have 1021.999475 μg of Vitamin K per 14 ounces, which is 852% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Mustard Greens
Calcium456 mg
45.6%
Raw Mustard Greens have 456.42695 mg of Calcium per 14 ounces, which is 45.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.65 mg
72.8%
Raw Mustard Greens have 0.65487345 mg of Copper per 14 ounces, which is 72.8% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron6.5 mg
81.4%
Raw Mustard Greens have 6.5090452 mg of Iron per 14 ounces, which is 81.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium127 mg
30.2%
Raw Mustard Greens have 127.00576 mg of Magnesium per 14 ounces, which is 30.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese
NA
No information available
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus230 mg
33%
Raw Mustard Greens have 230.19794 mg of Phosphorus per 14 ounces, which is 33% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1524 mg
45%
Raw Mustard Greens have 1524.06912 mg of Potassium per 14 ounces, which is 45% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium3.57 μg
6.5%
Raw Mustard Greens have 3.572037 μg of Selenium per 14 ounces, which is 6.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium79.4 mg
5.3%
Raw Mustard Greens have 79.3786 mg of Sodium per 14 ounces, which is 5.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.99 mg
9.02%
Raw Mustard Greens have 0.9922325 mg of Zinc per 14 ounces, which is 9.02% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water360 g
9.73%
Raw Mustard Greens have 359.981951 g of Water per 14 ounces, which is 9.73% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Raw Mustard Greens:
Minerals in 14 ounces of Raw Mustard Greens:
Macronutrients in 14 ounces of Raw Mustard Greens:



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