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Nutrients in 1 kilogram of Cooked Frozen Mustard Greens

Boiled and Drained Frozen Mustard Greens.

Macros Ratio

Protein Fat Carbs
38%
9%
53%
1 kg ▼

Macro Nutrients

Cooked Frozen Mustard Greens
Energy190 kcal
6.55%
Boiled and Drained Frozen Mustard Greens have 190 kcal of Energy per 1 kilogram, which is 6.55% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.5 g
2.58%
Boiled and Drained Frozen Mustard Greens have 2.5 g of Fat per 1 kilogram, which is 2.58% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.13 g
0.41%
Boiled and Drained Frozen Mustard Greens have 0.13 g of Saturated Fat per 1 kilogram, which is 0.41% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.22 g
13.8%
Boiled and Drained Frozen Mustard Greens have 0.22 g of Omega 3 per 1 kilogram, which is 13.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.24 g
1.4%
Boiled and Drained Frozen Mustard Greens have 0.24 g of Omega 6 per 1 kilogram, which is 1.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Frozen Mustard Greens have 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate31 g
24%
Boiled and Drained Frozen Mustard Greens have 31.1 g of Carbohydrate per 1 kilogram, which is 24% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars3.2 g
4.4%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Frozen Mustard Greens have 3.2 g of Sugars per 1 kilogram, which is 4.4% 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
Fiber28 g
73.7%
Boiled and Drained Frozen Mustard Greens have 28 g of Fiber per 1 kilogram, which is 73.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein22.7 g
40.5%
Boiled and Drained Frozen Mustard Greens have 22.7 g of Protein per 1 kilogram, which is 40.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Frozen Mustard Greens
Vitamin A3540 μg
393%
RAE, retinol activity equivalents
Boiled and Drained Frozen Mustard Greens have 3540 μg of Vitamin A per 1 kilogram, which is 393% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.4 mg
33.3%
Thiamine
Boiled and Drained Frozen Mustard Greens have 0.4 mg of Vitamin B1 per 1 kilogram, which is 33.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.53 mg
40.8%
Riboflavin
Boiled and Drained Frozen Mustard Greens have 0.53 mg of Vitamin B2 per 1 kilogram, which is 40.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.58 mg
16%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Frozen Mustard Greens have 2.58 mg of Vitamin B3 per 1 kilogram, which is 16% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.16 mg
3.2%
Pantothenic acid
Boiled and Drained Frozen Mustard Greens have 0.16 mg of Vitamin B5 per 1 kilogram, which is 3.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.08 mg
83%
Pyridoxine
Boiled and Drained Frozen Mustard Greens have 1.08 mg of Vitamin B6 per 1 kilogram, which is 83% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9700 μg
175%
Folates and Folic Acid
Boiled and Drained Frozen Mustard Greens have 700 μg of Vitamin B9 per 1 kilogram, which is 175% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Frozen Mustard Greens have 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C138 mg
153%
Ascorbic acid
Boiled and Drained Frozen Mustard Greens have 138 mg of Vitamin C per 1 kilogram, which is 153% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Frozen Mustard Greens have 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E13.5 mg
90%
Tocopherols and Tocotrienols
Boiled and Drained Frozen Mustard Greens have 13.5 mg of Vitamin E per 1 kilogram, which is 90% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K3351 μg
2793%
Phytomenadione or phylloquinone
Boiled and Drained Frozen Mustard Greens have 3351 μg of Vitamin K per 1 kilogram, which is 2793% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Frozen Mustard Greens
Calcium1010 mg
101%
Boiled and Drained Frozen Mustard Greens have 1010 mg of Calcium per 1 kilogram, which is 101% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.58 mg
64.4%
Boiled and Drained Frozen Mustard Greens have 0.58 mg of Copper per 1 kilogram, which is 64.4% 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
Iron11 mg
140%
Boiled and Drained Frozen Mustard Greens have 11.2 mg of Iron per 1 kilogram, which is 140% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium130 mg
31%
Boiled and Drained Frozen Mustard Greens have 130 mg of Magnesium per 1 kilogram, which is 31% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.94 mg
128%
Boiled and Drained Frozen Mustard Greens have 2.94 mg of Manganese per 1 kilogram, which is 128% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus240 mg
34.3%
Boiled and Drained Frozen Mustard Greens have 240 mg of Phosphorus per 1 kilogram, which is 34.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1390 mg
41%
Boiled and Drained Frozen Mustard Greens have 1390 mg of Potassium per 1 kilogram, which is 41% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium6 μg
11%
Boiled and Drained Frozen Mustard Greens have 6 μg of Selenium per 1 kilogram, which is 11% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium250 mg
16.7%
Boiled and Drained Frozen Mustard Greens have 250 mg of Sodium per 1 kilogram, which is 16.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2 mg
18%
Boiled and Drained Frozen Mustard Greens have 2 mg of Zinc per 1 kilogram, which is 18% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water938 g
25.4%
Boiled and Drained Frozen Mustard Greens have 938 g of Water per 1 kilogram, which is 25.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Boiled and Drained Frozen Mustard Greens:
Minerals in 1 kilogram of Boiled and Drained Frozen Mustard Greens:
Macronutrients in 1 kilogram of Boiled and Drained Frozen Mustard Greens:



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