Nutrients in 5 ounces of Cooked Frozen Mustard Greens

Boiled and Drained Frozen Mustard Greens.

Macros Ratio

Protein Fat Carbs

38%

53%

5 oz ▼

Macro Nutrients

Cooked Frozen Mustard Greens

Energy27 kcal

0.93%

Boiled and Drained Frozen Mustard Greens have 26.932025 kcal of Energy per 5 ounces, which is 0.93% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.35 g

0.37%

Boiled and Drained Frozen Mustard Greens have 0.35436875 g of Fat per 5 ounces, which is 0.37% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.018 g

0.058%

Boiled and Drained Frozen Mustard Greens have 0.018427175 g of Saturated Fat per 5 ounces, which is 0.058% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.031 g

1.95%

Boiled and Drained Frozen Mustard Greens have 0.03118445 g of Omega 3 per 5 ounces, which is 1.95% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.034 g

0.2%

Boiled and Drained Frozen Mustard Greens have 0.0340194 g of Omega 6 per 5 ounces, which is 0.2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Frozen Mustard Greens have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate4.4 g

3.4%

Boiled and Drained Frozen Mustard Greens have 4.40834725 g of Carbohydrate per 5 ounces, which is 3.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.45 g

0.63%

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

Boiled and Drained Frozen Mustard Greens have 0.453592 g of Sugars per 5 ounces, which is 0.63% 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

Fiber3.97 g

10.4%

Boiled and Drained Frozen Mustard Greens have 3.96893 g of Fiber per 5 ounces, which is 10.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.2 g

5.75%

Boiled and Drained Frozen Mustard Greens have 3.21766825 g of Protein per 5 ounces, which is 5.75% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Frozen Mustard Greens

Vitamin A502 μg

55.8%

RAE, retinol activity equivalents

Boiled and Drained Frozen Mustard Greens have 501.78615 μg of Vitamin A per 5 ounces, which is 55.8% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.057 mg

4.72%

Thiamine

Boiled and Drained Frozen Mustard Greens have 0.056699 mg of Vitamin B1 per 5 ounces, which is 4.72% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.075 mg

5.78%

Riboflavin

Boiled and Drained Frozen Mustard Greens have 0.075126175 mg of Vitamin B2 per 5 ounces, which is 5.78% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.37 mg

2.3%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Frozen Mustard Greens have 0.36570855 mg of Vitamin B3 per 5 ounces, which is 2.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.023 mg

0.45%

Pantothenic acid

Boiled and Drained Frozen Mustard Greens have 0.0226796 mg of Vitamin B5 per 5 ounces, which is 0.45% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.15 mg

11.8%

Pyridoxine

Boiled and Drained Frozen Mustard Greens have 0.1530873 mg of Vitamin B6 per 5 ounces, which is 11.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B999 μg

25%

Folates and Folic Acid

Boiled and Drained Frozen Mustard Greens have 99.22325 μg of Vitamin B9 per 5 ounces, which is 25% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Frozen Mustard Greens have 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C19.6 mg

21.7%

Ascorbic acid

Boiled and Drained Frozen Mustard Greens have 19.561155 mg of Vitamin C per 5 ounces, which is 21.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Frozen Mustard Greens have 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.9 mg

12.8%

Tocopherols and Tocotrienols

Boiled and Drained Frozen Mustard Greens have 1.91359125 mg of Vitamin E per 5 ounces, which is 12.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K475 μg

396%

Phytomenadione or phylloquinone

Boiled and Drained Frozen Mustard Greens have 474.9958725 μg of Vitamin K per 5 ounces, which is 396% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Frozen Mustard Greens

Calcium143 mg

14.3%

Boiled and Drained Frozen Mustard Greens have 143.164975 mg of Calcium per 5 ounces, which is 14.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.082 mg

9.13%

Boiled and Drained Frozen Mustard Greens have 0.08221355 mg of Copper per 5 ounces, which is 9.13% 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

Iron1.6 mg

20%

Boiled and Drained Frozen Mustard Greens have 1.587572 mg of Iron per 5 ounces, which is 20% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium18.4 mg

4.4%

Boiled and Drained Frozen Mustard Greens have 18.427175 mg of Magnesium per 5 ounces, which is 4.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.42 mg

18%

Boiled and Drained Frozen Mustard Greens have 0.41673765 mg of Manganese per 5 ounces, which is 18% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

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

No information available

Phosphorus34 mg

4.86%

Boiled and Drained Frozen Mustard Greens have 34.0194 mg of Phosphorus per 5 ounces, which is 4.86% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium197 mg

5.8%

Boiled and Drained Frozen Mustard Greens have 197.029025 mg of Potassium per 5 ounces, which is 5.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.85 μg

1.55%

Boiled and Drained Frozen Mustard Greens have 0.850485 μg of Selenium per 5 ounces, which is 1.55% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium35.4 mg

2.36%

Boiled and Drained Frozen Mustard Greens have 35.436875 mg of Sodium per 5 ounces, which is 2.36% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.28 mg

2.58%

Boiled and Drained Frozen Mustard Greens have 0.283495 mg of Zinc per 5 ounces, which is 2.58% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water133 g

3.6%

Boiled and Drained Frozen Mustard Greens have 132.959155 g of Water per 5 ounces, which is 3.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Boiled and Drained Frozen Mustard Greens:

5 ounces of Cooked Frozen Mustard Greens has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin A, Vitamin B9 and Vitamin C.
It also has a good amount of Vitamin B6 and Vitamin E.
This vegetable has some Vitamin B1 and Vitamin B2.
While 5 ounces of product has trace amounts of Vitamin B3, it has no Vitamin B5, Vitamin B12 and Vitamin D.

Minerals in 5 ounces of Boiled and Drained Frozen Mustard Greens:

5 ounces of Cooked Frozen Mustard Greens has a good amount of Calcium, Copper, Iron and Manganese.
It has some Magnesium, Phosphorus, Potassium and Zinc.
The product has trace amounts of Selenium and Sodium.

Macronutrients in 5 ounces of Boiled and Drained Frozen Mustard Greens:

5 ounces of Cooked Frozen Mustard Greens has a good amount of Fiber.
It has some Carbohydrate and Protein.
While 5 ounces of product has trace amounts of Omega 3, it has no Fat, Saturated Fat, Omega 6 and Sugars.

Compare Boiled and Drained Frozen Mustard Greens with:

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Food Info

Nutrients in 5 ounces of Cooked Frozen Mustard Greens

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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