Comparing Nutrients in 100 calories Mustard GreensVS Frozen Mustard Greens

Weight per 100 calories

Mustard Greens

370g

Frozen Mustard Greens

500g

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

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

Macros Ratio

Protein Fat Carbs

Mustard Greens

34%

11%

55%

Frozen Mustard Greens

38%

53%

100 kcal ▼

Macro Nutrients

Mustard Greensvs 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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1.6%1.56g

Fat

1.4%1.35g

1.56 gvs1.35 g

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

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0.12%0.037g

Saturated Fat

0.22%0.07g

0.037 gvs0.07 g

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

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4.17%0.067g

Omega 3

7.5%0.12g

0.067 gvs0.12 g

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

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0.44%0.074g

Omega 6

0.79%0.14g

0.074 gvs0.14 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%17g

17.3 gvs17 g

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

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6.74%4.9g

Sugars

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

4.9 gvsNA 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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31%12g

Fiber

43.4%16.5g

12 gvs16.5 g

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

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19%10.6g

Protein

22.2%12.5g

10.6 gvs12.5 g

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

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Vitamins

Mustard Greensvs Frozen Mustard Greens

62%559μg

Vitamin A

143%1290μg

RAE, retinol activity equivalents

559 μgvs1290 μg

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

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24.7%0.3mg

Vitamin B1

20%0.24mg

Thiamine

0.3 mgvs0.24 mg

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

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31.3%0.41mg

Vitamin B2

23.5%0.31mg

Riboflavin

0.41 mgvs0.31 mg

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

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18.5%2.96mg

Vitamin B3

9.8%1.57mg

Niacin, nicotinic acid, niacinamide

2.96 mgvs1.57 mg

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

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15.6%0.78mg

Vitamin B5

1.9%0.095mg

Pantothenic acid

0.78 mgvs0.095 mg

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

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51.3%0.67mg

Vitamin B6

50.4%0.66mg

Pyridoxine

0.67 mgvs0.66 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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11%44.4μg

Vitamin B9

173%690μg

Folates and Folic Acid

44.4 μgvs690 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

141%127mg

Ascorbic acid

259 mgvs127 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

Tocopherols and Tocotrienols

7.44 mgvsNA mg

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

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795%954μg

Vitamin K

Phytomenadione or phylloquinone

954 μgvsNA μg

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

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Minerals

Mustard Greensvs Frozen Mustard Greens

42.6%426mg

Calcium

58%580mg

426 mgvs580 mg

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

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68%0.61mg

Copper

37.2%0.34mg

0.61 mgvs0.34 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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76%6.07mg

Iron

80.6%6.45mg

6.07 mgvs6.45 mg

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

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28.2%119mg

Magnesium

18%75mg

119 mgvs75 mg

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

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Manganese

73.7%1.7mg

NA mgvs1.7 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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30.7%215mg

Phosphorus

21.4%150mg

215 mgvs150 mg

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

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42%1422mg

Potassium

25%850mg

1422 mgvs850 mg

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

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6.06%3.33μg

Selenium

6.36%3.5μg

3.33 μgvs3.5 μg

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

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4.94%74mg

Sodium

9.67%145mg

74 mgvs145 mg

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

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8.4%0.93mg

Zinc

10.5%1.15mg

0.93 mgvs1.15 mg

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

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9.08%336g

Water

12.6%466g

336 gvs466 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 Frozen Mustard Greens:

Raw Mustard Greens have 1.2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B3, 8.2 times more Vitamin B5 and 2 times more Vitamin C than Frozen Mustard Greens, Unprepared.
While Frozen Mustard Greens, Unprepared contain 2.3 times more Vitamin A and 15.5 times more Vitamin B9 than Raw Mustard Greens.
Both Raw Mustard Greens and Frozen Mustard Greens, Unprepared have similar amounts of Vitamin B6 per 100 kcal.
Both Raw Mustard Greens as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Raw Mustard Greens have 1.8 times more Copper, 1.6 times more Magnesium, 1.4 times more Phosphorus and 1.7 times more Potassium than Frozen Mustard Greens, Unprepared.
While Frozen Mustard Greens, Unprepared contain 1.4 times more Calcium, 2 times more Sodium and 1.4 times more Water than Raw Mustard Greens.
Both Raw Mustard Greens and Frozen Mustard Greens, Unprepared have similar amounts of Iron, Selenium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Frozen Mustard Greens, Unprepared contain 1.8 times more Omega 3 and 1.4 times more Fiber than Raw Mustard Greens.
Both Raw Mustard Greens and Frozen Mustard Greens, Unprepared have similar amounts of Energy, Fat, Carbohydrate and Protein per 100 kcal.
Both Raw Mustard Greens as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Mustard GreensVS Boiled Mustard GreensFrozen Mustard GreensVS Boiled Mustard GreensMustard GreensVS Cooked Frozen Mustard GreensFrozen Mustard GreensVS Cooked Frozen Mustard Greens

Compare Foods

Comparing Nutrients in 100 calories Mustard GreensVS Frozen Mustard Greens

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: