Food Nutrient Profile - Cooked Frozen Mustard Greens

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Nutrients in 100 grams of Cooked Frozen Mustard Greens

Boiled and Drained Frozen Mustard Greens.

Macros Ratio

Protein Fat Carbs
38%
9%
53%
100 g ▼

Macro Nutrients

Cooked Frozen Mustard Greens
Energy19 kcal
0.66%
Boiled and Drained Frozen Mustard Greens provide 19kcal of Energy per 100 grams, meeting 0.66% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.25 g
0.26%
Boiled and Drained Frozen Mustard Greens provide 0.25g of Fat per 100 grams, meeting 0.26% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.013 g
0.041%
Boiled and Drained Frozen Mustard Greens provide 0.013g of Saturated Fat per 100 grams, meeting 0.041% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.022 g
1.38%
Boiled and Drained Frozen Mustard Greens provide 0.022g of Omega 3 per 100 grams, meeting 1.38% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.024 g
0.14%
Boiled and Drained Frozen Mustard Greens provide 0.024g of Omega 6 per 100 grams, meeting 0.14% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Frozen Mustard Greens provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate3.1 g
2.4%
Boiled and Drained Frozen Mustard Greens provide 3.1g of Carbohydrate per 100 grams, meeting 2.4% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars0.32 g
0.44%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Frozen Mustard Greens provide 0.32g of Sugars per 100 grams, meeting 0.44% of the Recommended Dietary Allowance (RDA) of 72.5g 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
Fiber2.8 g
7.37%
Boiled and Drained Frozen Mustard Greens provide 2.8g of Fiber per 100 grams, meeting 7.37% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein2.27 g
4.05%
Boiled and Drained Frozen Mustard Greens provide 2.27g of Protein per 100 grams, meeting 4.05% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Cooked Frozen Mustard Greens
Vitamin A354 μg
39.3%
RAE, retinol activity equivalents
Boiled and Drained Frozen Mustard Greens provide 354μg of Vitamin A per 100 grams, meeting 39.3% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.04 mg
3.33%
Thiamine
Boiled and Drained Frozen Mustard Greens provide 0.04mg of Vitamin B1 per 100 grams, meeting 3.33% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.053 mg
4.08%
Riboflavin
Boiled and Drained Frozen Mustard Greens provide 0.053mg of Vitamin B2 per 100 grams, meeting 4.08% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.26 mg
1.6%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Frozen Mustard Greens provide 0.26mg of Vitamin B3 per 100 grams, meeting 1.6% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.016 mg
0.32%
Pantothenic acid
Boiled and Drained Frozen Mustard Greens provide 0.016mg of Vitamin B5 per 100 grams, meeting 0.32% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.11 mg
8.3%
Pyridoxine
Boiled and Drained Frozen Mustard Greens provide 0.11mg of Vitamin B6 per 100 grams, meeting 8.3% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B970 μg
17.5%
Folates and Folic Acid
Boiled and Drained Frozen Mustard Greens provide 70μg of Vitamin B9 per 100 grams, meeting 17.5% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Frozen Mustard Greens provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C14 mg
15.3%
Ascorbic acid
Boiled and Drained Frozen Mustard Greens provide 14mg of Vitamin C per 100 grams, meeting 15.3% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Frozen Mustard Greens provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E1.35 mg
9%
Tocopherols and Tocotrienols
Boiled and Drained Frozen Mustard Greens provide 1.35mg of Vitamin E per 100 grams, meeting 9% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K335 μg
279%
Phytomenadione or phylloquinone
Boiled and Drained Frozen Mustard Greens provide 335μg of Vitamin K per 100 grams, meeting 279% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Cooked Frozen Mustard Greens
Calcium101 mg
10%
Boiled and Drained Frozen Mustard Greens provide 101mg of Calcium per 100 grams, meeting 10% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.058 mg
6.44%
Boiled and Drained Frozen Mustard Greens provide 0.058mg of Copper per 100 grams, meeting 6.44% of the Recommended Dietary Allowance (RDA) of 0.9mg 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
Iron1.12 mg
14%
Boiled and Drained Frozen Mustard Greens provide 1.12mg of Iron per 100 grams, meeting 14% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium13 mg
3.1%
Boiled and Drained Frozen Mustard Greens provide 13mg of Magnesium per 100 grams, meeting 3.1% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.29 mg
12.8%
Boiled and Drained Frozen Mustard Greens provide 0.29mg of Manganese per 100 grams, meeting 12.8% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus24 mg
3.43%
Boiled and Drained Frozen Mustard Greens provide 24mg of Phosphorus per 100 grams, meeting 3.43% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium139 mg
4.1%
Boiled and Drained Frozen Mustard Greens provide 139mg of Potassium per 100 grams, meeting 4.1% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0.6 μg
1.1%
Boiled and Drained Frozen Mustard Greens provide 0.6μg of Selenium per 100 grams, meeting 1.1% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium25 mg
1.67%
Boiled and Drained Frozen Mustard Greens provide 25mg of Sodium per 100 grams, meeting 1.67% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.2 mg
1.8%
Boiled and Drained Frozen Mustard Greens provide 0.2mg of Zinc per 100 grams, meeting 1.8% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water94 g
2.54%
Boiled and Drained Frozen Mustard Greens provide 94g of Water per 100 grams, meeting 2.54% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Cooked Frozen Mustard Greens: 100g Serving Size

Discover the nutritional data of cooked frozen mustard greens in this comprehensive guide. Learn about the macro and micronutrients found in 100g of boiled and drained frozen mustard greens.

Discover the Nutritional Powerhouse: Boiled and Drained Frozen Mustard Greens

Vitamins in 100 Grams of Cooked Frozen Mustard Greens

When it comes to vitamins, 100 grams of cooked frozen mustard greens are a true powerhouse:

Minerals in 100 Grams of Cooked Frozen Mustard Greens

Mustard greens are also rich in essential minerals:

Macronutrients in 100 Grams of Cooked Frozen Mustard Greens

When it comes to macronutrients, mustard greens offer a balanced profile:

Incorporating boiled and drained frozen mustard greens into your meals can be a delicious and nutritious way to boost your intake of essential vitamins and minerals. Enjoy them in soups, stews, or as a side dish to reap their numerous health benefits!

Frequently Asked Questions about Cooked Frozen Mustard Greens

What are the health benefits of Cooked Frozen Mustard Greens?

Cooked frozen mustard greens are a nutritious option as they are rich in vitamins A, C, and K, as well as minerals like calcium and iron. They also contain antioxidants that can help reduce inflammation and support overall health. Incorporating cooked frozen mustard greens into your diet can contribute to a well-rounded plant-based diet and provide essential nutrients for optimal health.

Are there any potential risks or side effects of consuming Cooked Frozen Mustard Greens?

Cooked frozen mustard greens are a nutritious choice, but there are a few potential risks to consider. Freezing can cause a slight loss of some nutrients, but overall, frozen vegetables retain a good amount of their nutritional value. It's important to check the ingredient list for added salt or preservatives, which can be harmful in excess. Additionally, some people may experience digestive issues like bloating or gas from consuming large amounts of cruciferous vegetables like mustard greens. Overall, cooked frozen mustard greens can be a healthy addition to a balanced vegan diet.

Can I lose weight by eating more Cooked Frozen Mustard Greens?

Cooked frozen mustard greens can be a healthy addition to a weight loss diet due to their low calorie and high nutrient content. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall balanced eating habits and portion control in addition to incorporating mustard greens into your meals.

Can I gain more muscles by eating more Cooked Frozen Mustard Greens if I train consistently?

Cooked frozen mustard greens can be a good source of plant-based protein, vitamins, and minerals that support muscle growth. However, to effectively build muscle, it's important to consume a variety of protein sources and ensure you are meeting your overall calorie and nutrient needs. Incorporating a balanced diet with a mix of protein, carbohydrates, and healthy fats, along with consistent training, will be key in gaining muscle mass.

Can I eat Cooked Frozen Mustard Greens if I have diabetes?

Yes, cooked frozen mustard greens can be a healthy addition to a diabetic diet. Mustard greens are low in calories and carbohydrates, making them a good choice for managing blood sugar levels. They are also high in fiber, which can help regulate blood sugar levels and improve digestion. Just be mindful of any added ingredients or sauces that may contain added sugars or unhealthy fats.

Can I consume Cooked Frozen Mustard Greens if I am on a Keto diet?

Yes, cooked frozen mustard greens can be a good addition to a Keto diet as they are low in carbs and high in fiber. They provide essential nutrients like vitamins A, C, and K, as well as minerals like calcium and iron. Just be mindful of any added fats or sauces that may increase the calorie content.

Can I eat Cooked Frozen Mustard Greens if I am on a low fat diet?

Yes, cooked frozen mustard greens can be a good option for a low-fat diet. Mustard greens are low in calories and fat, making them a nutritious choice for those looking to reduce their fat intake. Just be mindful of any added fats or oils during the cooking process, and opt for healthier cooking methods like steaming or boiling instead of frying.

What is the environmental impact of producing Cooked Frozen Mustard Greens?

Producing Cooked Frozen Mustard Greens has a relatively low environmental impact compared to animal-based foods. Mustard greens are a plant-based food that requires less water, land, and resources to produce. By choosing plant-based options like Cooked Frozen Mustard Greens, you are helping to reduce greenhouse gas emissions and promote sustainability.




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