Comparing Nutrients in 100 calories Frozen Mustard GreensVS Cooked Frozen Mustard Greens

Weight per 100 calories

Frozen Mustard Greens

500g

Cooked Frozen Mustard Greens

526g

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

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

Macros Ratio

Protein Fat Carbs

Frozen Mustard Greens

38%

53%

Cooked Frozen Mustard Greens

38%

53%

100 kcal ▼

Macro Nutrients

Frozen Mustard Greensvs Cooked Frozen Mustard Greens

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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1.4%1.35g

Fat

1.36%1.3g

1.35 gvs1.3 g

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

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0.22%0.07g

Saturated Fat

0.21%0.068g

0.07 gvs0.068 g

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

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7.5%0.12g

Omega 3

7.24%0.12g

0.12 gvs0.12 g

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

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0.79%0.14g

Omega 6

0.74%0.13g

0.14 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%17g

Carbohydrate

12.6%16.4g

17 gvs16.4 g

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

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Sugars

2.32%1.7g

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

NA 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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43.4%16.5g

Fiber

38.8%14.7g

16.5 gvs14.7 g

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

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22.2%12.5g

Protein

21.3%12g

12.5 gvs12 g

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

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Vitamins

Frozen Mustard Greensvs Cooked Frozen Mustard Greens

143%1290μg

Vitamin A

207%1863μg

RAE, retinol activity equivalents

1290 μgvs1863 μg

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

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20%0.24mg

Vitamin B1

17.5%0.21mg

Thiamine

0.24 mgvs0.21 mg

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

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23.5%0.31mg

Vitamin B2

21.5%0.28mg

Riboflavin

0.31 mgvs0.28 mg

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

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9.8%1.57mg

Vitamin B3

8.5%1.36mg

Niacin, nicotinic acid, niacinamide

1.57 mgvs1.36 mg

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

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1.9%0.095mg

Vitamin B5

1.7%0.084mg

Pantothenic acid

0.095 mgvs0.084 mg

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

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50.4%0.66mg

Vitamin B6

43.7%0.57mg

Pyridoxine

0.66 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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173%690μg

Vitamin B9

92%368μg

Folates and Folic Acid

690 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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141%127mg

Vitamin C

80.7%72.6mg

Ascorbic acid

127 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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Vitamin E

47.4%7.1mg

Tocopherols and Tocotrienols

NA mgvs7.1 mg

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

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Vitamin K

1470%1764μg

Phytomenadione or phylloquinone

NA μgvs1764 μg

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

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Minerals

Frozen Mustard Greensvs Cooked Frozen Mustard Greens

58%580mg

Calcium

53%532mg

580 mgvs532 mg

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

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37.2%0.34mg

Copper

34%0.31mg

0.34 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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80.6%6.45mg

Iron

73.7%5.9mg

6.45 mgvs5.9 mg

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

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18%75mg

Magnesium

16.3%68.4mg

75 mgvs68.4 mg

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

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73.7%1.7mg

Manganese

67.3%1.55mg

1.7 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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21.4%150mg

Phosphorus

18%126mg

150 mgvs126 mg

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

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25%850mg

Potassium

21.5%732mg

850 mgvs732 mg

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

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6.36%3.5μg

Selenium

5.74%3.16μg

3.5 μgvs3.16 μg

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

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9.67%145mg

Sodium

8.77%132mg

145 mgvs132 mg

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

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10.5%1.15mg

Zinc

9.57%1.05mg

1.15 mgvs1.05 mg

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

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12.6%466g

Water

13.3%494g

466 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 Frozen Mustard Greens vs Cooked Frozen Mustard Greens:

Frozen Mustard Greens, Unprepared have 1.9 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Frozen Mustard Greens.
While Boiled and Drained Frozen Mustard Greens contain 1.4 times more Vitamin A than Frozen Mustard Greens, Unprepared.
Both Frozen Mustard Greens, Unprepared and Boiled and Drained Frozen Mustard Greens have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 kcal.
Both Frozen Mustard Greens, Unprepared as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Both Frozen Mustard Greens, Unprepared and Boiled and Drained Frozen Mustard Greens have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Frozen Mustard Greens, Unprepared and Boiled and Drained Frozen Mustard Greens have similar amounts of Energy, Fat, Omega 3, Carbohydrate, Fiber and Protein per 100 kcal.
Both Frozen Mustard Greens, Unprepared as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Frozen Mustard GreensVS Mustard SpinachCooked Frozen Mustard GreensVS Mustard Spinach

Compare Foods

Comparing Nutrients in 100 calories Frozen Mustard GreensVS Cooked Frozen Mustard Greens

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: