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Comparing Nutrients in 100 calories Cooked Frozen Mustard GreensVS Boiled Mustard Spinach

Weight per 100 calories

Cooked Frozen Mustard Greens
526g
Boiled Mustard Spinach
625g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Cooked Frozen Mustard Greens
38%
9%
53%
Boiled Mustard Spinach
34%
9%
57%
100 kcal ▼

Macro Nutrients

Cooked Frozen Mustard Greensvs Boiled Mustard Spinach
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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1.36%1.3g
Fat
1.3%1.25g
1.3 gvs1.25 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.21%0.068g
Saturated Fat
NA
0.068 gvsNA g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.24%0.12g
Omega 3
NA
0.12 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.74%0.13g
Omega 6
NA
0.13 gvsNA 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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12.6%16.4g
Carbohydrate
13.5%17.5g
16.4 gvs17.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.32%1.7g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.7 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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

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38.8%14.7g
Fiber
33%12.5g
14.7 gvs12.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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21.3%12g
Protein
19%10.6g
12 gvs10.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Frozen Mustard Greensvs Boiled Mustard Spinach
207%1863μg
Vitamin A
285%2563μg
RAE, retinol activity equivalents
1863 μgvs2563 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17.5%0.21mg
Vitamin B1
21.4%0.26mg
Thiamine
0.21 mgvs0.26 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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21.5%0.28mg
Vitamin B2
30%0.39mg
Riboflavin
0.28 mgvs0.39 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.5%1.36mg
Vitamin B3
16.8%2.7mg
Niacin, nicotinic acid, niacinamide
1.36 mgvs2.7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.7%0.084mg
Vitamin B5
15%0.74mg
Pantothenic acid
0.084 mgvs0.74 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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43.7%0.57mg
Vitamin B6
46.6%0.61mg
Pyridoxine
0.57 mgvs0.61 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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92%368μg
Vitamin B9
114%456μg
Folates and Folic Acid
368 μgvs456 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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80.7%72.6mg
Vitamin C
451%406mg
Ascorbic acid
72.6 mgvs406 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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47.4%7.1mg
Vitamin E
NA
Tocopherols and Tocotrienols
7.1 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1470%1764μg
Vitamin K
NA
Phytomenadione or phylloquinone
1764 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Frozen Mustard Greensvs Boiled Mustard Spinach
53%532mg
Calcium
99%988mg
532 mgvs988 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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34%0.31mg
Copper
34.7%0.31mg
0.31 mgvs0.31 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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73.7%5.9mg
Iron
62.5%5mg
5.9 mgvs5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16.3%68.4mg
Magnesium
10.4%43.8mg
68.4 mgvs43.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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67.3%1.55mg
Manganese
73.4%1.7mg
1.55 mgvs1.7 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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18%126mg
Phosphorus
16%113mg
126 mgvs113 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21.5%732mg
Potassium
52.4%1781mg
732 mgvs1781 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.74%3.16μg
Selenium
6.8%3.75μg
3.16 μgvs3.75 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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8.77%132mg
Sodium
5.83%87.5mg
132 mgvs87.5 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.57%1.05mg
Zinc
6.25%0.69mg
1.05 mgvs0.69 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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13.3%494g
Water
16%591g
494 gvs591 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 Cooked Frozen Mustard Greens vs Boiled Mustard Spinach:
Comparing minerals per 100 calories for Cooked Frozen Mustard Greens vs Boiled Mustard Spinach:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Cooked Frozen Mustard GreensVS Mustard SpinachBoiled Mustard SpinachVS Mustard SpinachCooked Frozen Mustard GreensVS New Zealand SpinachBoiled Mustard SpinachVS New Zealand Spinach
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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