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Nutrients in 100 calories of Mustard Greens

Raw Mustard Greens (Brassica juncea).

Weight per 100 Calories

Mustard Greens
370g

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

Macros Ratio

Protein Fat Carbs
34%
11%
55%
100 kcal ▼

Macro Nutrients

Mustard Greens
Energy100 kcal
3.45%
Raw Mustard Greens have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.56 g
1.6%
Raw Mustard Greens have 1.5555555555556 g of Fat per 100 calories, which is 1.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein10.6 g
19%
Raw Mustard Greens have 10.592592592593 g of Protein per 100 calories, which is 19% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate17.3 g
13.3%
Raw Mustard Greens have 17.296296296296 g of Carbohydrate per 100 calories, which is 13.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars4.9 g
6.74%
Raw Mustard Greens have 4.8888888888889 g of Sugars per 100 calories, which is 6.74% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber12 g
31%
Raw Mustard Greens have 11.851851851852 g of Fiber per 100 calories, which is 31% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Mustard Greens have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Saturated Fat0.037 g
0.12%
Raw Mustard Greens have 0.037037037037037 g of Saturated Fat per 100 calories, which is 0.12% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.067 g
4.17%
Raw Mustard Greens have 0.066666666666667 g of Omega 3 per 100 calories, which is 4.17% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.074 g
0.44%
Raw Mustard Greens have 0.074074074074074 g of Omega 6 per 100 calories, which is 0.44% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Water336 g
9.08%
Raw Mustard Greens have 335.92592592593 g of Water per 100 calories, which is 9.08% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Mustard Greens
Vitamin A559 μg
62%
Raw Mustard Greens have 559.25925925926 μg of Vitamin A per 100 calories, which is 62% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Thiamine0.3 mg
24.7%
Raw Mustard Greens have 0.2962962962963 mg of Thiamine per 100 calories, which is 24.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.41 mg
31.3%
Raw Mustard Greens have 0.40740740740741 mg of Vitamin B2 per 100 calories, which is 31.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B32.96 mg
18.5%
Raw Mustard Greens have 2.962962962963 mg of Vitamin B3 per 100 calories, which is 18.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.67 mg
51.3%
Raw Mustard Greens have 0.66666666666667 mg of Vitamin B6 per 100 calories, which is 51.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B120 μg
0%
Raw Mustard Greens have 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C259 mg
288%
Raw Mustard Greens have 259.25925925926 mg of Vitamin C per 100 calories, which is 288% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Raw Mustard Greens have 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E7.44 mg
49.6%
Raw Mustard Greens have 7.4444444444444 mg of Vitamin E per 100 calories, which is 49.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K954 μg
795%
Raw Mustard Greens have 953.7037037037 μg of Vitamin K per 100 calories, which is 795% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Folate44.4 μg
11%
Raw Mustard Greens have 44.444444444444 μg of Folate per 100 calories, which is 11% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

Mustard Greens
Calcium426 mg
42.6%
Raw Mustard Greens have 425.92592592593 mg of Calcium per 100 calories, which is 42.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.61 mg
68%
Raw Mustard Greens have 0.61111111111111 mg of Copper per 100 calories, which is 68% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron6.07 mg
76%
Raw Mustard Greens have 6.0740740740741 mg of Iron per 100 calories, which is 76% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium119 mg
28.2%
Raw Mustard Greens have 118.51851851852 mg of Magnesium per 100 calories, which is 28.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese
NA
No information available
Phosphorus215 mg
30.7%
Raw Mustard Greens have 214.81481481481 mg of Phosphorus per 100 calories, which is 30.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1422 mg
42%
Raw Mustard Greens have 1422.2222222222 mg of Potassium per 100 calories, which is 42% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium3.33 μg
6.06%
Raw Mustard Greens have 3.3333333333333 μg of Selenium per 100 calories, which is 6.06% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium74 mg
4.94%
Raw Mustard Greens have 74.074074074074 mg of Sodium per 100 calories, which is 4.94% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.93 mg
8.4%
Raw Mustard Greens have 0.92592592592593 mg of Zinc per 100 calories, which is 8.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 100 calories of Raw Mustard Greens:
100 calories of Mustard Greens has outstanding amounts of Vitamin C and Vitamin K.
It is an excellent source of Vitamin A, Thiamine, Vitamin B2, Vitamin B6 and Vitamin E. It also has a good amount of Vitamin B3 and Folate. It has no Vitamin B12 and Vitamin D.
Minerals in 100 calories of Raw Mustard Greens:
100 calories of Mustard Greens is an excellent source of Calcium, Copper, Iron, Magnesium, Phosphorus and Potassium. It has a good amount of Zinc. It also has some Selenium and Sodium.
Macronutrients in 100 calories of Raw Mustard Greens:
100 calories of Mustard Greens is an excellent source of Fiber. It has a good amount of Protein and Carbohydrate. It also has some Sugars and Omega 3. While 100 calories of product has trace amounts of Fat, it has no Saturated Fat and Omega 6.



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