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Nutrients in 500 calories of Cooked Frozen Mustard Greens

Boiled and Drained Frozen Mustard Greens.

Weight per 500 Calories

Cooked Frozen Mustard Greens
2632g

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

Macros Ratio

Protein Fat Carbs
38%
9%
53%
500 kcal ▼

Macro Nutrients

Cooked Frozen Mustard Greens
Energy500 kcal
17.2%
Boiled and Drained Frozen 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
Fat6.58 g
6.8%
Boiled and Drained Frozen Mustard Greens have 6.5789473684211 g of Fat per 500 calories, which is 6.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.34 g
1.07%
Boiled and Drained Frozen Mustard Greens have 0.34210526315789 g of Saturated Fat per 500 calories, which is 1.07% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.58 g
36%
Boiled and Drained Frozen Mustard Greens have 0.57894736842105 g of Omega 3 per 500 calories, which is 36% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.63 g
3.7%
Boiled and Drained Frozen Mustard Greens have 0.63157894736842 g of Omega 6 per 500 calories, which is 3.7% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate82 g
63%
Boiled and Drained Frozen Mustard Greens have 81.842105263158 g of Carbohydrate per 500 calories, which is 63% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars8.42 g
11.6%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Frozen Mustard Greens have 8.4210526315789 g of Sugars per 500 calories, which is 11.6% 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
Fiber73.7 g
194%
Boiled and Drained Frozen Mustard Greens have 73.684210526316 g of Fiber per 500 calories, which is 194% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein59.7 g
107%
Boiled and Drained Frozen Mustard Greens have 59.736842105263 g of Protein per 500 calories, which is 107% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Frozen Mustard Greens
Vitamin A9316 μg
1035%
RAE, retinol activity equivalents
Boiled and Drained Frozen Mustard Greens have 9315.7894736842 μg of Vitamin A per 500 calories, which is 1035% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.05 mg
87.7%
Thiamine
Boiled and Drained Frozen Mustard Greens have 1.0526315789474 mg of Vitamin B1 per 500 calories, which is 87.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.4 mg
107%
Riboflavin
Boiled and Drained Frozen Mustard Greens have 1.3947368421053 mg of Vitamin B2 per 500 calories, which is 107% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.8 mg
42.4%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Frozen Mustard Greens have 6.7894736842105 mg of Vitamin B3 per 500 calories, which is 42.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.42 mg
8.42%
Pantothenic acid
Boiled and Drained Frozen Mustard Greens have 0.42105263157895 mg of Vitamin B5 per 500 calories, which is 8.42% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.84 mg
219%
Pyridoxine
Boiled and Drained Frozen Mustard Greens have 2.8421052631579 mg of Vitamin B6 per 500 calories, which is 219% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B91842 μg
461%
Folates and Folic Acid
Boiled and Drained Frozen Mustard Greens have 1842.1052631579 μg of Vitamin B9 per 500 calories, which is 461% 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 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 C363 mg
404%
Ascorbic acid
Boiled and Drained Frozen Mustard Greens have 363.15789473684 mg of Vitamin C per 500 calories, which is 404% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E35.5 mg
237%
Tocopherols and Tocotrienols
Boiled and Drained Frozen Mustard Greens have 35.526315789474 mg of Vitamin E per 500 calories, which is 237% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K8818 μg
7349%
Phytomenadione or phylloquinone
Boiled and Drained Frozen Mustard Greens have 8818.4210526316 μg of Vitamin K per 500 calories, which is 7349% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Frozen Mustard Greens
Calcium2658 mg
266%
Boiled and Drained Frozen Mustard Greens have 2657.8947368421 mg of Calcium per 500 calories, which is 266% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.53 mg
170%
Boiled and Drained Frozen Mustard Greens have 1.5263157894737 mg of Copper per 500 calories, which is 170% 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
Iron29.5 mg
368%
Boiled and Drained Frozen Mustard Greens have 29.473684210526 mg of Iron per 500 calories, which is 368% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium342 mg
81.5%
Boiled and Drained Frozen Mustard Greens have 342.10526315789 mg of Magnesium per 500 calories, which is 81.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese7.74 mg
336%
Boiled and Drained Frozen Mustard Greens have 7.7368421052632 mg of Manganese per 500 calories, which is 336% 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
Phosphorus632 mg
90%
Boiled and Drained Frozen Mustard Greens have 631.57894736842 mg of Phosphorus per 500 calories, which is 90% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium3658 mg
108%
Boiled and Drained Frozen Mustard Greens have 3657.8947368421 mg of Potassium per 500 calories, which is 108% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium15.8 μg
28.7%
Boiled and Drained Frozen Mustard Greens have 15.789473684211 μg of Selenium per 500 calories, which is 28.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium658 mg
44%
Boiled and Drained Frozen Mustard Greens have 657.89473684211 mg of Sodium per 500 calories, which is 44% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc5.26 mg
48%
Boiled and Drained Frozen Mustard Greens have 5.2631578947368 mg of Zinc per 500 calories, which is 48% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water2468 g
66.7%
Boiled and Drained Frozen Mustard Greens have 2468.4210526316 g of Water per 500 calories, which is 66.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Boiled and Drained Frozen Mustard Greens:
Minerals in 500 calories of Boiled and Drained Frozen Mustard Greens:
Macronutrients in 500 calories of Boiled and Drained Frozen Mustard Greens:



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