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Comparing Nutrients in 100 calories Mustard GreensVS Boiled Mustard Greens

Weight per 100 calories

Mustard Greens
370g
Boiled Mustard Greens
385g

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

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

Macros Ratio

Protein Fat Carbs

Mustard Greens
34%
11%
55%
Boiled Mustard Greens
31%
13%
56%
100 kcal ▼

Macro Nutrients

Mustard Greensvs Boiled 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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1.6%1.56g
Fat
1.86%1.8g
1.56 gvs1.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.12%0.037g
Saturated Fat
0.14%0.046g
0.037 gvs0.046 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.17%0.067g
Omega 3
5.3%0.085g
0.067 gvs0.085 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.44%0.074g
Omega 6
0.54%0.092g
0.074 gvs0.092 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
13.3%17.3g
17.3 gvs17.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.74%4.9g
Sugars
7.5%5.42g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.9 gvs5.42 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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31%12g
Fiber
20.2%7.7g
12 gvs7.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19%10.6g
Protein
17.6%9.85g
10.6 gvs9.85 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Mustard Greensvs Boiled Mustard Greens
62%559μg
Vitamin A
264%2377μg
RAE, retinol activity equivalents
559 μgvs2377 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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24.7%0.3mg
Vitamin B1
13%0.16mg
Thiamine
0.3 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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31.3%0.41mg
Vitamin B2
18.6%0.24mg
Riboflavin
0.41 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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18.5%2.96mg
Vitamin B3
10.4%1.67mg
Niacin, nicotinic acid, niacinamide
2.96 mgvs1.67 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15.6%0.78mg
Vitamin B5
9.23%0.46mg
Pantothenic acid
0.78 mgvs0.46 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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51.3%0.67mg
Vitamin B6
29%0.38mg
Pyridoxine
0.67 mgvs0.38 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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11%44.4μg
Vitamin B9
8.65%34.6μg
Folates and Folic Acid
44.4 μgvs34.6 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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288%259mg
Vitamin C
108%97mg
Ascorbic acid
259 mgvs97 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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49.6%7.44mg
Vitamin E
45.6%6.85mg
Tocopherols and Tocotrienols
7.44 mgvs6.85 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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795%954μg
Vitamin K
1900%2280μg
Phytomenadione or phylloquinone
954 μgvs2280 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Mustard Greensvs Boiled Mustard Greens
42.6%426mg
Calcium
45.4%454mg
426 mgvs454 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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68%0.61mg
Copper
62.4%0.56mg
0.61 mgvs0.56 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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76%6.07mg
Iron
42%3.35mg
6.07 mgvs3.35 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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28.2%119mg
Magnesium
12%50mg
119 mgvs50 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
NA
NA mgvsNA 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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30.7%215mg
Phosphorus
23%162mg
215 mgvs162 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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42%1422mg
Potassium
18.3%623mg
1422 mgvs623 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.06%3.33μg
Selenium
4.2%2.3μg
3.33 μgvs2.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.94%74mg
Sodium
2.3%34.6mg
74 mgvs34.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.4%0.93mg
Zinc
7.7%0.85mg
0.93 mgvs0.85 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.08%336g
Water
9.54%353g
336 gvs353 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 Mustard Greens vs Boiled Mustard Greens:
Comparing minerals per 100 calories for Mustard Greens vs Boiled Mustard Greens:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Mustard GreensVS Frozen Mustard GreensBoiled Mustard GreensVS Frozen Mustard Greens
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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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