Comparing Nutrients in 300 calories Boiled Mustard Greens with SaltVS Boiled Mustard Spinach with Salt

Weight per 300 calories

Boiled Mustard Greens with Salt

1154g

Boiled Mustard Spinach with Salt

1875g

Boiled Mustard Greens with Salt have 1.6 times more energy per 100g than Boiled Mustard Spinach with Salt. It has very low energy density when compared to other foods. Boiled and Drained Mustard Spinach with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled Mustard Greens with Salt or Boiled Mustard Spinach with Salt?

Macros Ratio

Protein Fat Carbs

Boiled Mustard Greens with Salt

31%

13%

56%

Boiled Mustard Spinach with Salt

34%

57%

300 kcal ▼

Macro Nutrients

Boiled Mustard Greens with Saltvs Boiled Mustard Spinach with Salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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5.6%5.42g

Fat

3.87%3.75g

5.42 gvs3.75 g

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

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0.43%0.14g

Saturated Fat

0.14 gvsNA g

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

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16%0.25g

Omega 3

0.25 gvsNA g

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

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1.63%0.28g

Omega 6

0.28 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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40%52g

Carbohydrate

40.4%52.5g

52 gvs52.5 g

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

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22.4%16.3g

Sugars

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

16.3 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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60.7%23g

Fiber

99%37.5g

23 gvs37.5 g

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

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52.7%29.5g

Protein

57%32g

29.5 gvs32 g

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

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Vitamins

Boiled Mustard Greens with Saltvs Boiled Mustard Spinach with Salt

676%6081μg

Vitamin A

854%7688μg

RAE, retinol activity equivalents

6081 μgvs7688 μg

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

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39.4%0.47mg

Vitamin B1

64%0.77mg

Thiamine

0.47 mgvs0.77 mg

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

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56%0.73mg

Vitamin B2

89.4%1.16mg

Riboflavin

0.73 mgvs1.16 mg

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

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31.2%5mg

Vitamin B3

50.4%8.06mg

Niacin, nicotinic acid, niacinamide

5 mgvs8.06 mg

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

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27.7%1.4mg

Vitamin B5

44.6%2.23mg

Pantothenic acid

1.4 mgvs2.23 mg

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

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87%1.13mg

Vitamin B6

140%1.8mg

Pyridoxine

1.13 mgvs1.8 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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26%104μg

Vitamin B9

342%1369μg

Folates and Folic Acid

104 μgvs1369 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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324%292mg

Vitamin C

1354%1219mg

Ascorbic acid

292 mgvs1219 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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137%20.5mg

Vitamin E

Tocopherols and Tocotrienols

20.5 mgvsNA mg

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

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5699%6839μg

Vitamin K

Phytomenadione or phylloquinone

6839 μgvsNA μg

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

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Minerals

Boiled Mustard Greens with Saltvs Boiled Mustard Spinach with Salt

136%1362mg

Calcium

296%2963mg

1362 mgvs2963 mg

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

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126%1.13mg

Copper

104%0.94mg

1.13 mgvs0.94 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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125%10mg

Iron

188%15mg

10 mgvs15 mg

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

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35.7%150mg

Magnesium

31.3%131mg

150 mgvs131 mg

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

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Manganese

220%5.06mg

NA mgvs5.06 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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69.2%485mg

Phosphorus

48.2%338mg

485 mgvs338 mg

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

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55%1869mg

Potassium

157%5344mg

1869 mgvs5344 mg

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

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12.6%6.92μg

Selenium

20.5%11.3μg

6.92 μgvs11.3 μg

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

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194%2908mg

Sodium

313%4688mg

2908 mgvs4688 mg

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

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15.7%1.73mg

Zinc

18.8%2.06mg

1.73 mgvs2.06 mg

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

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28.6%1059g

Water

48%1772g

1059 gvs1772 g

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

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Lets compare vitamin content per 300 calories of Boiled Mustard Greens with Salt vs Boiled Mustard Spinach with Salt:

Boiled and Drained Mustard Spinach with Salt contains 1.3 times more Vitamin A, 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 13.2 times more Vitamin B9 and 4.2 times more Vitamin C than Boiled and Drained Mustard Greens with Salt.
Both Boiled and Drained Mustard Greens with Salt as well as Boiled and Drained Mustard Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Mustard Greens with Salt vs Boiled Mustard Spinach with Salt:

Boiled and Drained Mustard Greens with Salt have 1.2 times more Copper and 1.4 times more Phosphorus than Boiled and Drained Mustard Spinach with Salt.
While Boiled and Drained Mustard Spinach with Salt contains 2.2 times more Calcium, 1.5 times more Iron, 2.9 times more Potassium, 1.6 times more Selenium, 1.6 times more Sodium and 1.7 times more Water than Boiled and Drained Mustard Greens with Salt.
Both Boiled and Drained Mustard Greens with Salt and Boiled and Drained Mustard Spinach with Salt have similar amounts of Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Mustard Greens with Salt have 1.4 times more Fat than Boiled and Drained Mustard Spinach with Salt.
While Boiled and Drained Mustard Spinach with Salt contains 1.6 times more Fiber than Boiled and Drained Mustard Greens with Salt.
Both Boiled and Drained Mustard Greens with Salt and Boiled and Drained Mustard Spinach with Salt have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Boiled and Drained Mustard Greens with Salt as well as Boiled and Drained Mustard Spinach with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Mustard Greens with SaltVS Cooked Frozen Mustard Greens with SaltBoiled Mustard Spinach with SaltVS Cooked Frozen Mustard Greens with SaltBoiled Mustard Greens with SaltVS Boiled New Zealand Spinach with SaltBoiled Mustard Spinach with SaltVS Boiled New Zealand Spinach with Salt

Compare Foods

Comparing Nutrients in 300 calories Boiled Mustard Greens with SaltVS Boiled Mustard Spinach with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Mustard Greens with Salt or Boiled Mustard Spinach with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: