Nutrients in 300 calories of Mustard Greens

Raw Mustard Greens (Brassica juncea).

Weight per 300 Calories

Mustard Greens

1111g

Raw Mustard Greens has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

34%

11%

55%

300 kcal ▼

Macro Nutrients

Mustard Greens

Energy300 kcal

10.3%

Raw Mustard Greens have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4.67 g

4.8%

Raw Mustard Greens have 4.6666666666667 g of Fat per 300 calories, which is 4.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.11 g

0.35%

Raw Mustard Greens have 0.11111111111111 g of Saturated Fat per 300 calories, which is 0.35% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.2 g

12.5%

Raw Mustard Greens have 0.2 g of Omega 3 per 300 calories, which is 12.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.22 g

1.3%

Raw Mustard Greens have 0.22222222222222 g of Omega 6 per 300 calories, which is 1.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Mustard Greens have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate52 g

40%

Raw Mustard Greens have 51.888888888889 g of Carbohydrate per 300 calories, which is 40% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars14.7 g

20.2%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Mustard Greens have 14.666666666667 g of Sugars per 300 calories, which is 20.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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

No information available

Sucrose

No information available

Fiber35.6 g

94%

Raw Mustard Greens have 35.555555555556 g of Fiber per 300 calories, which is 94% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein31.8 g

56.7%

Raw Mustard Greens have 31.777777777778 g of Protein per 300 calories, which is 56.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mustard Greens

Vitamin A1678 μg

186%

RAE, retinol activity equivalents

Raw Mustard Greens have 1677.7777777778 μg of Vitamin A per 300 calories, which is 186% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.89 mg

74%

Thiamine

Raw Mustard Greens have 0.88888888888889 mg of Vitamin B1 per 300 calories, which is 74% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.22 mg

94%

Riboflavin

Raw Mustard Greens have 1.2222222222222 mg of Vitamin B2 per 300 calories, which is 94% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38.9 mg

55.6%

Niacin, nicotinic acid, niacinamide

Raw Mustard Greens have 8.8888888888889 mg of Vitamin B3 per 300 calories, which is 55.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.33 mg

46.7%

Pantothenic acid

Raw Mustard Greens have 2.3333333333333 mg of Vitamin B5 per 300 calories, which is 46.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62 mg

154%

Pyridoxine

Raw Mustard Greens have 2 mg of Vitamin B6 per 300 calories, which is 154% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9133 μg

33.3%

Folates and Folic Acid

Raw Mustard Greens have 133.33333333333 μg of Vitamin B9 per 300 calories, which is 33.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Mustard Greens have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C778 mg

864%

Ascorbic acid

Raw Mustard Greens have 777.77777777778 mg of Vitamin C per 300 calories, which is 864% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Mustard Greens have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E22.3 mg

149%

Tocopherols and Tocotrienols

Raw Mustard Greens have 22.333333333333 mg of Vitamin E per 300 calories, which is 149% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2861 μg

2384%

Phytomenadione or phylloquinone

Raw Mustard Greens have 2861.1111111111 μg of Vitamin K per 300 calories, which is 2384% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Mustard Greens

Calcium1278 mg

128%

Raw Mustard Greens have 1277.7777777778 mg of Calcium per 300 calories, which is 128% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.83 mg

204%

Raw Mustard Greens have 1.8333333333333 mg of Copper per 300 calories, which is 204% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron18.2 mg

228%

Raw Mustard Greens have 18.222222222222 mg of Iron per 300 calories, which is 228% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium356 mg

84.7%

Raw Mustard Greens have 355.55555555556 mg of Magnesium per 300 calories, which is 84.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese

No information available

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus644 mg

92%

Raw Mustard Greens have 644.44444444444 mg of Phosphorus per 300 calories, which is 92% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4267 mg

125%

Raw Mustard Greens have 4266.6666666667 mg of Potassium per 300 calories, which is 125% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium10 μg

18%

Raw Mustard Greens have 10 μg of Selenium per 300 calories, which is 18% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium222 mg

15%

Raw Mustard Greens have 222.22222222222 mg of Sodium per 300 calories, which is 15% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.78 mg

25.3%

Raw Mustard Greens have 2.7777777777778 mg of Zinc per 300 calories, which is 25.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1008 g

27.2%

Raw Mustard Greens have 1007.7777777778 g of Water per 300 calories, which is 27.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Mustard Greens:

300 calories of Mustard Greens has outstanding amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Mustard Greens:

300 calories of Mustard Greens has outstanding amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Potassium.
It is an excellent source of Zinc.
It also has a good amount of Selenium and Sodium.

Macronutrients in 300 calories of Raw Mustard Greens:

300 calories of Mustard Greens has outstanding amounts of Fiber.
It is an excellent source of Carbohydrate, Sugars and Protein.
It also has a good amount of Omega 3.
This vegetable has some Fat.
While 300 calories of product has trace amounts of Omega 6, it has no Saturated Fat.

Compare Raw Mustard Greens with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Mustard Greens

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Mustard Greens with: