Comparing Nutrients in 300 calories Boiled Mustard GreensVS Frozen Mustard Greens

Weight per 300 calories

Boiled Mustard Greens

1154g

Frozen Mustard Greens

1500g

Boiled Mustard Greens have 1.3 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 300 calories - Boiled Mustard Greens or Frozen Mustard Greens?

Macros Ratio

Protein Fat Carbs

Boiled Mustard Greens

31%

13%

56%

Frozen Mustard Greens

38%

53%

300 kcal ▼

Macro Nutrients

Boiled Mustard Greensvs 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

4.18%4.05g

5.42 gvs4.05 g

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

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0.43%0.14g

Saturated Fat

0.66%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

22.5%0.36g

0.25 gvs0.36 g

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

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1.63%0.28g

Omega 6

2.4%0.41g

0.28 gvs0.41 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

39.3%51g

52 gvs51 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

130%49.5g

23 gvs49.5 g

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

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52.7%29.5g

Protein

66.7%37.4g

29.5 gvs37.4 g

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

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Vitamins

Boiled Mustard Greensvs Frozen Mustard Greens

792%7131μg

Vitamin A

430%3870μg

RAE, retinol activity equivalents

7131 μgvs3870 μg

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

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39.4%0.47mg

Vitamin B1

60%0.72mg

Thiamine

0.47 mgvs0.72 mg

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

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56%0.73mg

Vitamin B2

70.4%0.92mg

Riboflavin

0.73 mgvs0.92 mg

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

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31.2%5mg

Vitamin B3

29.4%4.7mg

Niacin, nicotinic acid, niacinamide

5 mgvs4.7 mg

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

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27.7%1.4mg

Vitamin B5

5.7%0.29mg

Pantothenic acid

1.4 mgvs0.29 mg

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

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87%1.13mg

Vitamin B6

151%1.97mg

Pyridoxine

1.13 mgvs1.97 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

518%2070μg

Folates and Folic Acid

104 μgvs2070 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

422%380mg

Ascorbic acid

292 mgvs380 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 Greensvs Frozen Mustard Greens

136%1362mg

Calcium

174%1740mg

1362 mgvs1740 mg

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

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187%1.7mg

Copper

112%1mg

1.7 mgvs1 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

242%19.4mg

10 mgvs19.4 mg

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

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35.7%150mg

Magnesium

53.6%225mg

150 mgvs225 mg

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

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Manganese

221%5.1mg

NA mgvs5.1 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

64.3%450mg

485 mgvs450 mg

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

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55%1869mg

Potassium

75%2550mg

1869 mgvs2550 mg

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

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12.6%6.92μg

Selenium

19%10.5μg

6.92 μgvs10.5 μg

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

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6.92%104mg

Sodium

29%435mg

104 mgvs435 mg

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

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23%2.54mg

Zinc

31.4%3.45mg

2.54 mgvs3.45 mg

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

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28.6%1059g

Water

37.8%1398g

1059 gvs1398 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 Frozen Mustard Greens:

Boiled and Drained Mustard Greens have 1.8 times more Vitamin A and 4.9 times more Vitamin B5 than Frozen Mustard Greens, Unprepared.
While Frozen Mustard Greens, Unprepared contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B6, 19.9 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained Mustard Greens.
Both Boiled and Drained Mustard Greens and Frozen Mustard Greens, Unprepared have similar amounts of Vitamin B3 per 300 kcal.
Both Boiled and Drained Mustard Greens as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Boiled and Drained Mustard Greens have 1.7 times more Copper than Frozen Mustard Greens, Unprepared.
While Frozen Mustard Greens, Unprepared contain 1.3 times more Calcium, 1.9 times more Iron, 1.5 times more Magnesium, 1.4 times more Potassium, 1.5 times more Selenium, 4.2 times more Sodium, 1.4 times more Zinc and 1.3 times more Water than Boiled and Drained Mustard Greens.
Both Boiled and Drained Mustard Greens and Frozen Mustard Greens, Unprepared have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Mustard Greens have 1.3 times more Fat than Frozen Mustard Greens, Unprepared.
While Frozen Mustard Greens, Unprepared contain 1.4 times more Omega 3, 2.1 times more Fiber and 1.3 times more Protein than Boiled and Drained Mustard Greens.
Both Boiled and Drained Mustard Greens and Frozen Mustard Greens, Unprepared have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled and Drained Mustard Greens as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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

Compare Foods

Comparing Nutrients in 300 calories Boiled Mustard GreensVS Frozen Mustard Greens

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: