Food Nutrient Profile - Frozen Mustard Greens

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Nutrients in 100 grams of Frozen Mustard Greens

Frozen Mustard Greens, Unprepared.

Macros Ratio

Protein Fat Carbs
38%
9%
53%
100 g ▼

Macro Nutrients

Frozen Mustard Greens
Energy20 kcal
0.69%
Frozen Mustard Greens, Unprepared provide 20kcal of Energy per 100 grams, meeting 0.69% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.27 g
0.28%
Frozen Mustard Greens, Unprepared provide 0.27g of Fat per 100 grams, meeting 0.28% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.014 g
0.044%
Frozen Mustard Greens, Unprepared provide 0.014g of Saturated Fat per 100 grams, meeting 0.044% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.024 g
1.5%
Frozen Mustard Greens, Unprepared provide 0.024g of Omega 3 per 100 grams, meeting 1.5% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.027 g
0.16%
Frozen Mustard Greens, Unprepared provide 0.027g of Omega 6 per 100 grams, meeting 0.16% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Frozen Mustard Greens, Unprepared provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate3.4 g
2.62%
Frozen Mustard Greens, Unprepared provide 3.4g of Carbohydrate per 100 grams, meeting 2.62% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
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
Fiber3.3 g
8.7%
Frozen Mustard Greens, Unprepared provide 3.3g of Fiber per 100 grams, meeting 8.7% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein2.5 g
4.45%
Frozen Mustard Greens, Unprepared provide 2.5g of Protein per 100 grams, meeting 4.45% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Frozen Mustard Greens
Vitamin A258 μg
28.7%
RAE, retinol activity equivalents
Frozen Mustard Greens, Unprepared provide 258μg of Vitamin A per 100 grams, meeting 28.7% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.048 mg
4%
Thiamine
Frozen Mustard Greens, Unprepared provide 0.048mg of Vitamin B1 per 100 grams, meeting 4% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.061 mg
4.7%
Riboflavin
Frozen Mustard Greens, Unprepared provide 0.061mg of Vitamin B2 per 100 grams, meeting 4.7% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.31 mg
1.96%
Niacin, nicotinic acid, niacinamide
Frozen Mustard Greens, Unprepared provide 0.31mg of Vitamin B3 per 100 grams, meeting 1.96% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.019 mg
0.38%
Pantothenic acid
Frozen Mustard Greens, Unprepared provide 0.019mg of Vitamin B5 per 100 grams, meeting 0.38% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.13 mg
10%
Pyridoxine
Frozen Mustard Greens, Unprepared provide 0.13mg of Vitamin B6 per 100 grams, meeting 10% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9138 μg
34.5%
Folates and Folic Acid
Frozen Mustard Greens, Unprepared provide 138μg of Vitamin B9 per 100 grams, meeting 34.5% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Frozen Mustard Greens, Unprepared 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 C25.3 mg
28%
Ascorbic acid
Frozen Mustard Greens, Unprepared provide 25.3mg of Vitamin C per 100 grams, meeting 28% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Frozen Mustard Greens, Unprepared 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 E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Frozen Mustard Greens
Calcium116 mg
11.6%
Frozen Mustard Greens, Unprepared provide 116mg of Calcium per 100 grams, meeting 11.6% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.067 mg
7.44%
Frozen Mustard Greens, Unprepared provide 0.067mg of Copper per 100 grams, meeting 7.44% 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
Iron1.3 mg
16%
Frozen Mustard Greens, Unprepared provide 1.3mg of Iron per 100 grams, meeting 16% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium15 mg
3.57%
Frozen Mustard Greens, Unprepared provide 15mg of Magnesium per 100 grams, meeting 3.57% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.34 mg
14.7%
Frozen Mustard Greens, Unprepared provide 0.34mg of Manganese per 100 grams, meeting 14.7% 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
Phosphorus30 mg
4.3%
Frozen Mustard Greens, Unprepared provide 30mg of Phosphorus per 100 grams, meeting 4.3% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium170 mg
5%
Frozen Mustard Greens, Unprepared provide 170mg of Potassium per 100 grams, meeting 5% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0.7 μg
1.27%
Frozen Mustard Greens, Unprepared provide 0.7μg of Selenium per 100 grams, meeting 1.27% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium29 mg
1.93%
Frozen Mustard Greens, Unprepared provide 29mg of Sodium per 100 grams, meeting 1.93% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.23 mg
2.1%
Frozen Mustard Greens, Unprepared provide 0.23mg of Zinc per 100 grams, meeting 2.1% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water93 g
2.5%
Frozen Mustard Greens, Unprepared provide 93g of Water per 100 grams, meeting 2.5% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Frozen Mustard Greens: 100g Serving Size

Discover the nutritional data of frozen mustard greens, including macro and micronutrients, in a 100g serving of unprepared greens. Find out the essential nutrients packed in this leafy green vegetable.

Discover the Nutritional Powerhouse: Frozen Mustard Greens

When it comes to nutrient-packed greens, frozen mustard greens are a stellar choice. Let's dive into the vitamins, minerals, and macronutrients found in just 100 grams of these vibrant greens.

Vitamins in 100 Grams of Frozen Mustard Greens

Frozen mustard greens are a nutritional powerhouse loaded with essential vitamins:

Additionally, these greens offer a good amount of:

They also contain some:

While there are trace amounts of Vitamin B3 (Niacin), you won't find Vitamin B5, Vitamin B12, or Vitamin D in frozen mustard greens.

Minerals in 100 Grams of Frozen Mustard Greens

These greens are not just about vitamins; they are also rich in essential minerals:

They also provide some:

You'll find trace amounts of Selenium, Sodium, and Zinc in these greens, adding to their nutritional profile.

Macronutrients in 100 Grams of Frozen Mustard Greens

When it comes to macronutrients, frozen mustard greens are a great addition to your diet:

While there are trace amounts of Omega-3 fatty acids, frozen mustard greens have no fat, saturated fat, or Omega-6 fatty acids.

Conclusion

Incorporating frozen mustard greens into your diet is a fantastic way to boost your intake of essential vitamins, minerals, and fiber. Whether you're blending them into smoothies, adding them to soups, or sautéing them as a side dish, these greens are a versatile and nutritious choice for a whole-food, plant-based diet.

Frequently Asked Questions about Frozen Mustard Greens

What are the health benefits of Frozen Mustard Greens?

Frozen mustard greens are a nutritious option as they retain most of their vitamins and minerals. They are a good source of vitamins A, C, and K, as well as folate and fiber. These nutrients can help support a healthy immune system, promote good digestion, and contribute to overall health and well-being.

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

Frozen mustard greens are a nutritious and convenient option, but there are a few potential risks to be aware of. One concern is the potential loss of some water-soluble vitamins during the freezing process. Additionally, frozen greens may have added sodium or preservatives, so it's important to check the ingredient list. To minimize any risks, opt for organic frozen mustard greens without added ingredients and try to incorporate a variety of fresh and frozen greens into your diet for optimal nutrition.

Can I lose weight by eating more Frozen Mustard Greens?

Frozen mustard greens can be a healthy addition to a weight loss diet as they are low in calories and high in fiber, which can help you feel full and satisfied. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall balanced and varied diet, including a mix of fruits, vegetables, whole grains, and plant-based proteins. Incorporating regular physical activity is also key for successful weight loss.

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

Frozen mustard greens can be a healthy addition to your diet as they are low in calories and high in vitamins and minerals. However, to gain muscle mass, it is important to consume an adequate amount of protein from a variety of plant-based sources such as legumes, tofu, tempeh, nuts, and seeds. Additionally, strength training exercises are essential for building muscle mass. Consistency in both your training and nutrition is key to achieving your muscle-building goals.

Can I eat Frozen Mustard Greens if I have diabetes?

Yes, frozen mustard greens can be a healthy option for individuals with diabetes. Mustard greens are low in calories and carbohydrates, making them a good choice for managing blood sugar levels. However, it's important to check the ingredient list to ensure there are no added sugars or unhealthy fats in the frozen mustard greens. Additionally, be mindful of portion sizes to help control blood sugar levels effectively.

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

Yes, frozen mustard greens can be consumed on a Keto diet as they are low in carbohydrates and can be a good source of fiber, vitamins, and minerals. Just be mindful of any added ingredients or sauces that may contain hidden sugars or unwanted additives.

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

Yes, frozen mustard greens can be a good option for a low-fat diet as they are low in fat and calories. They are also a good source of vitamins, minerals, and fiber. Just be mindful of any added fats or sauces that may increase the fat content.

What is the environmental impact of producing Frozen Mustard Greens?

The environmental impact of producing frozen mustard greens is generally lower compared to other forms of food processing, as freezing helps to preserve the nutrients and reduce food waste. However, it's important to consider factors such as energy consumption during freezing and transportation. Opting for locally sourced and organic frozen mustard greens can further reduce the environmental footprint.




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