Comparing Nutrients in 300 calories Boiled Mustard GreensVS Cooked Frozen Mustard Greens

Weight per 300 calories

Boiled Mustard Greens

1154g

Cooked Frozen Mustard Greens

1579g

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

Which food has more nutrients per 300 calories - Boiled Mustard Greens or Cooked Frozen Mustard Greens?

Macros Ratio

Protein Fat Carbs

Boiled Mustard Greens

31%

13%

56%

Cooked Frozen Mustard Greens

38%

53%

300 kcal ▼

Macro Nutrients

Boiled Mustard Greensvs Cooked Frozen Mustard Greens

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

4.07%3.95g

5.42 gvs3.95 g

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

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0.43%0.14g

Saturated Fat

0.64%0.21g

0.14 gvs0.21 g

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

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16%0.25g

Omega 3

21.7%0.35g

0.25 gvs0.35 g

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

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1.63%0.28g

Omega 6

2.23%0.38g

0.28 gvs0.38 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

37.8%49g

52 gvs49 g

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

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22.4%16.3g

Sugars

6.97%5.05g

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

16.3 gvs5.05 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

116%44.2g

23 gvs44.2 g

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

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52.7%29.5g

Protein

64%36g

29.5 gvs36 g

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

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Vitamins

Boiled Mustard Greensvs Cooked Frozen Mustard Greens

792%7131μg

Vitamin A

621%5589μg

RAE, retinol activity equivalents

7131 μgvs5589 μg

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

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39.4%0.47mg

Vitamin B1

52.6%0.63mg

Thiamine

0.47 mgvs0.63 mg

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

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56%0.73mg

Vitamin B2

64.4%0.84mg

Riboflavin

0.73 mgvs0.84 mg

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

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31.2%5mg

Vitamin B3

25.5%4.07mg

Niacin, nicotinic acid, niacinamide

5 mgvs4.07 mg

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

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27.7%1.4mg

Vitamin B5

5.05%0.25mg

Pantothenic acid

1.4 mgvs0.25 mg

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

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87%1.13mg

Vitamin B6

131%1.7mg

Pyridoxine

1.13 mgvs1.7 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

276%1105μg

Folates and Folic Acid

104 μgvs1105 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

242%218mg

Ascorbic acid

292 mgvs218 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

142%21.3mg

Tocopherols and Tocotrienols

20.5 mgvs21.3 mg

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

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5699%6839μg

Vitamin K

4409%5291μg

Phytomenadione or phylloquinone

6839 μgvs5291 μg

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

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Minerals

Boiled Mustard Greensvs Cooked Frozen Mustard Greens

136%1362mg

Calcium

159%1595mg

1362 mgvs1595 mg

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

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187%1.7mg

Copper

102%0.92mg

1.7 mgvs0.92 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

221%17.7mg

10 mgvs17.7 mg

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

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35.7%150mg

Magnesium

49%205mg

150 mgvs205 mg

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

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Manganese

202%4.64mg

NA mgvs4.64 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

54%379mg

485 mgvs379 mg

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

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55%1869mg

Potassium

64.6%2195mg

1869 mgvs2195 mg

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

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12.6%6.92μg

Selenium

17.2%9.47μg

6.92 μgvs9.47 μg

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

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6.92%104mg

Sodium

26.3%395mg

104 mgvs395 mg

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

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23%2.54mg

Zinc

28.7%3.16mg

2.54 mgvs3.16 mg

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

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28.6%1059g

Water

40%1481g

1059 gvs1481 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 vs Cooked Frozen Mustard Greens:

Boiled and Drained Mustard Greens have 1.3 times more Vitamin A, 1.2 times more Vitamin B3, 5.5 times more Vitamin B5, 1.3 times more Vitamin C and 1.3 times more Vitamin K than Boiled and Drained Frozen Mustard Greens.
While Boiled and Drained Frozen Mustard Greens contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B6 and 10.6 times more Vitamin B9 than Boiled and Drained Mustard Greens.
Both Boiled and Drained Mustard Greens and Boiled and Drained Frozen Mustard Greens have similar amounts of Vitamin B2 and Vitamin E per 300 kcal.
Both Boiled and Drained Mustard Greens as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Mustard Greens vs Cooked Frozen Mustard Greens:

Boiled and Drained Mustard Greens have 1.8 times more Copper and 1.3 times more Phosphorus than Boiled and Drained Frozen Mustard Greens.
While Boiled and Drained Frozen Mustard Greens contain 1.8 times more Iron, 1.4 times more Magnesium, 1.4 times more Selenium, 3.8 times more Sodium and 1.4 times more Water than Boiled and Drained Mustard Greens.
Both Boiled and Drained Mustard Greens and Boiled and Drained Frozen Mustard Greens have similar amounts of Calcium, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Mustard Greens have 1.4 times more Fat and 3.2 times more Sugars than Boiled and Drained Frozen Mustard Greens.
While Boiled and Drained Frozen Mustard Greens contain 1.4 times more Omega 3 and 1.9 times more Fiber than Boiled and Drained Mustard Greens.
Both Boiled and Drained Mustard Greens and Boiled and Drained Frozen Mustard Greens have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Boiled and Drained Mustard Greens as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Mustard GreensVS Frozen Mustard GreensCooked Frozen Mustard GreensVS Frozen Mustard GreensBoiled Mustard GreensVS Mustard SpinachCooked Frozen Mustard GreensVS Mustard Spinach

Compare Foods

Comparing Nutrients in 300 calories Boiled Mustard GreensVS Cooked Frozen Mustard Greens

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Mustard Greens or Cooked Frozen Mustard Greens?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: