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Nutrients in 100 grams of Boiled Mustard Greens

Boiled and Drained Mustard Greens.

Macros Ratio

Protein Fat Carbs
31%
13%
56%
100 g ▼

Macro Nutrients

Boiled Mustard Greens
Energy26 kcal
0.9%
Boiled and Drained Mustard Greens have 26 kcal of Energy per 100 grams, which is 0.9% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.47 g
0.48%
Boiled and Drained Mustard Greens have 0.47 g of Fat per 100 grams, which is 0.48% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.012 g
0.038%
Boiled and Drained Mustard Greens have 0.012 g of Saturated Fat per 100 grams, which is 0.038% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.022 g
1.38%
Boiled and Drained Mustard Greens have 0.022 g of Omega 3 per 100 grams, which is 1.38% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.024 g
0.14%
Boiled and Drained Mustard Greens have 0.024 g of Omega 6 per 100 grams, which is 0.14% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate4.5 g
3.47%
Boiled and Drained Mustard Greens have 4.51 g of Carbohydrate per 100 grams, which is 3.47% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.4 g
1.94%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Mustard Greens have 1.41 g of Sugars per 100 grams, which is 1.94% 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
Fiber2 g
5.26%
Boiled and Drained Mustard Greens have 2 g of Fiber per 100 grams, which is 5.26% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein2.56 g
4.57%
Boiled and Drained Mustard Greens have 2.56 g of Protein per 100 grams, which is 4.57% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Mustard Greens
Vitamin A618 μg
68.7%
RAE, retinol activity equivalents
Boiled and Drained Mustard Greens have 618 μg of Vitamin A per 100 grams, which is 68.7% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.041 mg
3.4%
Thiamine
Boiled and Drained Mustard Greens have 0.041 mg of Vitamin B1 per 100 grams, which is 3.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.063 mg
4.85%
Riboflavin
Boiled and Drained Mustard Greens have 0.063 mg of Vitamin B2 per 100 grams, which is 4.85% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.43 mg
2.7%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Mustard Greens have 0.433 mg of Vitamin B3 per 100 grams, which is 2.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.12 mg
2.4%
Pantothenic acid
Boiled and Drained Mustard Greens have 0.12 mg of Vitamin B5 per 100 grams, which is 2.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.098 mg
7.54%
Pyridoxine
Boiled and Drained Mustard Greens have 0.098 mg of Vitamin B6 per 100 grams, which is 7.54% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B99 μg
2.25%
Folates and Folic Acid
Boiled and Drained Mustard Greens have 9 μg of Vitamin B9 per 100 grams, which is 2.25% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C25.3 mg
28%
Ascorbic acid
Boiled and Drained Mustard Greens have 25.3 mg of Vitamin C per 100 grams, which is 28% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.78 mg
12%
Tocopherols and Tocotrienols
Boiled and Drained Mustard Greens have 1.78 mg of Vitamin E per 100 grams, which is 12% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K593 μg
494%
Phytomenadione or phylloquinone
Boiled and Drained Mustard Greens have 592.7 μg of Vitamin K per 100 grams, which is 494% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Mustard Greens
Calcium118 mg
11.8%
Boiled and Drained Mustard Greens have 118 mg of Calcium per 100 grams, which is 11.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.15 mg
16.2%
Boiled and Drained Mustard Greens have 0.146 mg of Copper per 100 grams, which is 16.2% 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
Iron0.87 mg
11%
Boiled and Drained Mustard Greens have 0.87 mg of Iron per 100 grams, which is 11% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium13 mg
3.1%
Boiled and Drained Mustard Greens have 13 mg of Magnesium per 100 grams, which is 3.1% 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
Phosphorus42 mg
6%
Boiled and Drained Mustard Greens have 42 mg of Phosphorus per 100 grams, which is 6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium162 mg
4.76%
Boiled and Drained Mustard Greens have 162 mg of Potassium per 100 grams, which is 4.76% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.6 μg
1.1%
Boiled and Drained Mustard Greens have 0.6 μg of Selenium per 100 grams, which is 1.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium9 mg
0.6%
Boiled and Drained Mustard Greens have 9 mg of Sodium per 100 grams, which is 0.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.22 mg
2%
Boiled and Drained Mustard Greens have 0.22 mg of Zinc per 100 grams, which is 2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water92 g
2.5%
Boiled and Drained Mustard Greens have 91.78 g of Water per 100 grams, which is 2.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Boiled and Drained Mustard Greens:
Minerals in 100 grams of Boiled and Drained Mustard Greens:
Macronutrients in 100 grams of Boiled and Drained Mustard Greens:



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