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Nutrients in 500 calories of Boiled Mustard Greens

Boiled and Drained Mustard Greens.

Weight per 500 Calories

Boiled Mustard Greens
1923g

Boiled and Drained Mustard Greens has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
31%
13%
56%
500 kcal ▼

Macro Nutrients

Boiled Mustard Greens
Energy500 kcal
17.2%
Boiled and Drained Mustard Greens have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat9.04 g
9.3%
Boiled and Drained Mustard Greens have 9.0384615384615 g of Fat per 500 calories, which is 9.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.23 g
0.72%
Boiled and Drained Mustard Greens have 0.23076923076923 g of Saturated Fat per 500 calories, which is 0.72% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.42 g
26.4%
Boiled and Drained Mustard Greens have 0.42307692307692 g of Omega 3 per 500 calories, which is 26.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.46 g
2.7%
Boiled and Drained Mustard Greens have 0.46153846153846 g of Omega 6 per 500 calories, which is 2.7% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate86.7 g
66.7%
Boiled and Drained Mustard Greens have 86.730769230769 g of Carbohydrate per 500 calories, which is 66.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars27 g
37.4%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Mustard Greens have 27.115384615385 g of Sugars per 500 calories, which is 37.4% 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
Fiber38.5 g
101%
Boiled and Drained Mustard Greens have 38.461538461538 g of Fiber per 500 calories, which is 101% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein49.2 g
88%
Boiled and Drained Mustard Greens have 49.230769230769 g of Protein per 500 calories, which is 88% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Mustard Greens
Vitamin A11885 μg
1321%
RAE, retinol activity equivalents
Boiled and Drained Mustard Greens have 11884.615384615 μg of Vitamin A per 500 calories, which is 1321% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.79 mg
65.7%
Thiamine
Boiled and Drained Mustard Greens have 0.78846153846154 mg of Vitamin B1 per 500 calories, which is 65.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.2 mg
93%
Riboflavin
Boiled and Drained Mustard Greens have 1.2115384615385 mg of Vitamin B2 per 500 calories, which is 93% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38.33 mg
52%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Mustard Greens have 8.3269230769231 mg of Vitamin B3 per 500 calories, which is 52% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.3 mg
46%
Pantothenic acid
Boiled and Drained Mustard Greens have 2.3076923076923 mg of Vitamin B5 per 500 calories, which is 46% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.9 mg
145%
Pyridoxine
Boiled and Drained Mustard Greens have 1.8846153846154 mg of Vitamin B6 per 500 calories, which is 145% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9173 μg
43.3%
Folates and Folic Acid
Boiled and Drained Mustard Greens have 173.07692307692 μg of Vitamin B9 per 500 calories, which is 43.3% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C487 mg
541%
Ascorbic acid
Boiled and Drained Mustard Greens have 486.53846153846 mg of Vitamin C per 500 calories, which is 541% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E34.2 mg
228%
Tocopherols and Tocotrienols
Boiled and Drained Mustard Greens have 34.230769230769 mg of Vitamin E per 500 calories, which is 228% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K11398 μg
9498%
Phytomenadione or phylloquinone
Boiled and Drained Mustard Greens have 11398.076923077 μg of Vitamin K per 500 calories, which is 9498% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Mustard Greens
Calcium2269 mg
227%
Boiled and Drained Mustard Greens have 2269.2307692308 mg of Calcium per 500 calories, which is 227% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper2.8 mg
312%
Boiled and Drained Mustard Greens have 2.8076923076923 mg of Copper per 500 calories, which is 312% 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
Iron16.7 mg
209%
Boiled and Drained Mustard Greens have 16.730769230769 mg of Iron per 500 calories, which is 209% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium250 mg
59.5%
Boiled and Drained Mustard Greens have 250 mg of Magnesium per 500 calories, which is 59.5% 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
Phosphorus808 mg
115%
Boiled and Drained Mustard Greens have 807.69230769231 mg of Phosphorus per 500 calories, which is 115% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium3115 mg
92%
Boiled and Drained Mustard Greens have 3115.3846153846 mg of Potassium per 500 calories, which is 92% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium11.5 μg
21%
Boiled and Drained Mustard Greens have 11.538461538462 μg of Selenium per 500 calories, which is 21% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium173 mg
11.5%
Boiled and Drained Mustard Greens have 173.07692307692 mg of Sodium per 500 calories, which is 11.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc4.23 mg
38.5%
Boiled and Drained Mustard Greens have 4.2307692307692 mg of Zinc per 500 calories, which is 38.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water1765 g
47.7%
Boiled and Drained Mustard Greens have 1765 g of Water per 500 calories, which is 47.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Boiled and Drained Mustard Greens:
Minerals in 500 calories of Boiled and Drained Mustard Greens:
Macronutrients in 500 calories of Boiled and Drained Mustard Greens:



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