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Nutrients in 1 pound of Boiled Mustard Greens

Boiled and Drained Mustard Greens.

Macros Ratio

Protein Fat Carbs
31%
13%
56%
1 lb ▼

Macro Nutrients

Boiled Mustard Greens
Energy118 kcal
4.07%
Boiled and Drained Mustard Greens have 117.93392 kcal of Energy per 1 pound, which is 4.07% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.13 g
2.2%
Boiled and Drained Mustard Greens have 2.1318824 g of Fat per 1 pound, which is 2.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.054 g
0.17%
Boiled and Drained Mustard Greens have 0.05443104 g of Saturated Fat per 1 pound, which is 0.17% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.1 g
6.24%
Boiled and Drained Mustard Greens have 0.09979024 g of Omega 3 per 1 pound, which is 6.24% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.11 g
0.64%
Boiled and Drained Mustard Greens have 0.10886208 g of Omega 6 per 1 pound, which is 0.64% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Mustard Greens have 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate20.5 g
15.7%
Boiled and Drained Mustard Greens have 20.4569992 g of Carbohydrate per 1 pound, which is 15.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars6.4 g
8.82%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Mustard Greens have 6.3956472 g of Sugars per 1 pound, which is 8.82% 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
Fiber9.07 g
24%
Boiled and Drained Mustard Greens have 9.07184 g of Fiber per 1 pound, which is 24% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein11.6 g
20.7%
Boiled and Drained Mustard Greens have 11.6119552 g of Protein per 1 pound, which is 20.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Mustard Greens
Vitamin A2803 μg
311%
RAE, retinol activity equivalents
Boiled and Drained Mustard Greens have 2803.19856 μg of Vitamin A per 1 pound, which is 311% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.19 mg
15.5%
Thiamine
Boiled and Drained Mustard Greens have 0.18597272 mg of Vitamin B1 per 1 pound, which is 15.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.29 mg
22%
Riboflavin
Boiled and Drained Mustard Greens have 0.28576296 mg of Vitamin B2 per 1 pound, which is 22% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.96 mg
12.3%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Mustard Greens have 1.96405336 mg of Vitamin B3 per 1 pound, which is 12.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.54 mg
11%
Pantothenic acid
Boiled and Drained Mustard Greens have 0.5443104 mg of Vitamin B5 per 1 pound, which is 11% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.44 mg
34%
Pyridoxine
Boiled and Drained Mustard Greens have 0.44452016 mg of Vitamin B6 per 1 pound, which is 34% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B941 μg
10.2%
Folates and Folic Acid
Boiled and Drained Mustard Greens have 40.82328 μg of Vitamin B9 per 1 pound, which is 10.2% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Mustard Greens have 0 μg of Vitamin B12 per 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C115 mg
128%
Ascorbic acid
Boiled and Drained Mustard Greens have 114.758776 mg of Vitamin C per 1 pound, which is 128% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Mustard Greens have 0 IU of Vitamin D per 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E8.07 mg
54%
Tocopherols and Tocotrienols
Boiled and Drained Mustard Greens have 8.0739376 mg of Vitamin E per 1 pound, which is 54% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K2688 μg
2240%
Phytomenadione or phylloquinone
Boiled and Drained Mustard Greens have 2688.439784 μg of Vitamin K per 1 pound, which is 2240% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Mustard Greens
Calcium535 mg
53.5%
Boiled and Drained Mustard Greens have 535.23856 mg of Calcium per 1 pound, which is 53.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.66 mg
73.6%
Boiled and Drained Mustard Greens have 0.66224432 mg of Copper per 1 pound, which is 73.6% 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
Iron3.95 mg
49.3%
Boiled and Drained Mustard Greens have 3.9462504 mg of Iron per 1 pound, which is 49.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium59 mg
14%
Boiled and Drained Mustard Greens have 58.96696 mg of Magnesium per 1 pound, which is 14% 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
Phosphorus191 mg
27.2%
Boiled and Drained Mustard Greens have 190.50864 mg of Phosphorus per 1 pound, which is 27.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium735 mg
21.6%
Boiled and Drained Mustard Greens have 734.81904 mg of Potassium per 1 pound, which is 21.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.72 μg
4.95%
Boiled and Drained Mustard Greens have 2.721552 μg of Selenium per 1 pound, which is 4.95% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium41 mg
2.72%
Boiled and Drained Mustard Greens have 40.82328 mg of Sodium per 1 pound, which is 2.72% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1 mg
9.07%
Boiled and Drained Mustard Greens have 0.9979024 mg of Zinc per 1 pound, which is 9.07% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water416 g
11.3%
Boiled and Drained Mustard Greens have 416.3067376 g of Water per 1 pound, which is 11.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 pound of Boiled and Drained Mustard Greens:
Minerals in 1 pound of Boiled and Drained Mustard Greens:
Macronutrients in 1 pound of Boiled and Drained Mustard Greens:



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