Comparing Nutrients in 100 calories Boiled Mustard Greens with SaltVS Cooked Frozen Mustard Greens with Salt

Weight per 100 calories

Boiled Mustard Greens with Salt

385g

Cooked Frozen Mustard Greens with Salt

526g

Boiled Mustard Greens with Salt have 1.4 times more energy per 100g than Cooked Frozen Mustard Greens with Salt. It has very low energy density when compared to other foods. Boiled Frozen Mustard Greens, drained with Salt having very low energy density.

Which food has more nutrients per 100 calories - Boiled Mustard Greens with Salt or Cooked Frozen Mustard Greens with Salt?

Macros Ratio

Protein Fat Carbs

Boiled Mustard Greens with Salt

31%

13%

56%

Cooked Frozen Mustard Greens with Salt

38%

53%

100 kcal ▼

Macro Nutrients

Boiled Mustard Greens with Saltvs Cooked Frozen Mustard Greens with Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.86%1.8g

Fat

1.36%1.3g

1.8 gvs1.3 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.14%0.046g

Saturated Fat

0.21%0.068g

0.046 gvs0.068 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.3%0.085g

Omega 3

7.24%0.12g

0.085 gvs0.12 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.54%0.092g

Omega 6

0.74%0.13g

0.092 gvs0.13 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13.3%17.3g

Carbohydrate

12.6%16.4g

17.3 gvs16.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.5%5.42g

Sugars

2.32%1.7g

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

5.42 gvs1.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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20.2%7.7g

Fiber

38.8%14.7g

7.7 gvs14.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17.6%9.85g

Protein

21.3%12g

9.85 gvs12 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Mustard Greens with Saltvs Cooked Frozen Mustard Greens with Salt

225%2027μg

Vitamin A

207%1863μg

RAE, retinol activity equivalents

2027 μgvs1863 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13%0.16mg

Vitamin B1

17.5%0.21mg

Thiamine

0.16 mgvs0.21 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.6%0.24mg

Vitamin B2

21.5%0.28mg

Riboflavin

0.24 mgvs0.28 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.4%1.67mg

Vitamin B3

8.5%1.36mg

Niacin, nicotinic acid, niacinamide

1.67 mgvs1.36 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.23%0.46mg

Vitamin B5

1.7%0.084mg

Pantothenic acid

0.46 mgvs0.084 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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29%0.38mg

Vitamin B6

43.7%0.57mg

Pyridoxine

0.38 mgvs0.57 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.65%34.6μg

Vitamin B9

92%368μg

Folates and Folic Acid

34.6 μgvs368 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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108%97mg

Vitamin C

80.7%72.6mg

Ascorbic acid

97 mgvs72.6 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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45.6%6.85mg

Vitamin E

47.4%7.1mg

Tocopherols and Tocotrienols

6.85 mgvs7.1 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1900%2280μg

Vitamin K

1470%1764μg

Phytomenadione or phylloquinone

2280 μgvs1764 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Mustard Greens with Saltvs Cooked Frozen Mustard Greens with Salt

45.4%454mg

Calcium

53%532mg

454 mgvs532 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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42%0.38mg

Copper

34%0.31mg

0.38 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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42%3.35mg

Iron

73.7%5.9mg

3.35 mgvs5.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12%50mg

Magnesium

16.3%68.4mg

50 mgvs68.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

67.3%1.55mg

NA mgvs1.55 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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23%162mg

Phosphorus

18%126mg

162 mgvs126 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18.3%623mg

Potassium

21.5%732mg

623 mgvs732 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.2%2.3μg

Selenium

5.74%3.16μg

2.3 μgvs3.16 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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64.6%969mg

Sodium

92%1374mg

969 mgvs1374 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.24%0.58mg

Zinc

9.57%1.05mg

0.58 mgvs1.05 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.54%353g

Water

13.3%494g

353 gvs494 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Mustard Greens with Salt vs Cooked Frozen Mustard Greens with Salt:

Boiled and Drained Mustard Greens with Salt have 1.2 times more Vitamin B3, 5.5 times more Vitamin B5, 1.3 times more Vitamin C and 1.3 times more Vitamin K than Boiled Frozen Mustard Greens, drained with Salt.
While Boiled Frozen Mustard Greens, drained with Salt contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B6 and 10.6 times more Vitamin B9 than Boiled and Drained Mustard Greens with Salt.
Both Boiled and Drained Mustard Greens with Salt and Boiled Frozen Mustard Greens, drained with Salt have similar amounts of Vitamin A, Vitamin B2 and Vitamin E per 100 kcal.
Both Boiled and Drained Mustard Greens with Salt as well as Boiled Frozen Mustard Greens, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Mustard Greens with Salt vs Cooked Frozen Mustard Greens with Salt:

Boiled and Drained Mustard Greens with Salt have 1.2 times more Copper and 1.3 times more Phosphorus than Boiled Frozen Mustard Greens, drained with Salt.
While Boiled Frozen Mustard Greens, drained with Salt contain 1.8 times more Iron, 1.4 times more Magnesium, 1.4 times more Selenium, 1.4 times more Sodium, 1.8 times more Zinc and 1.4 times more Water than Boiled and Drained Mustard Greens with Salt.
Both Boiled and Drained Mustard Greens with Salt and Boiled Frozen Mustard Greens, drained with Salt have similar amounts of Calcium and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Mustard Greens with Salt have 1.4 times more Fat and 3.2 times more Sugars than Boiled Frozen Mustard Greens, drained with Salt.
While Boiled Frozen Mustard Greens, drained with Salt contain 1.4 times more Omega 3 and 1.9 times more Fiber than Boiled and Drained Mustard Greens with Salt.
Both Boiled and Drained Mustard Greens with Salt and Boiled Frozen Mustard Greens, drained with Salt have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Boiled and Drained Mustard Greens with Salt as well as Boiled Frozen Mustard Greens, drained with Salt have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Mustard Greens with SaltVS Boiled Mustard Spinach with SaltCooked Frozen Mustard Greens with SaltVS Boiled Mustard Spinach with Salt

Compare Foods

Comparing Nutrients in 100 calories Boiled Mustard Greens with SaltVS Cooked Frozen Mustard Greens with Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Mustard Greens with Salt or Cooked Frozen Mustard Greens with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: