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

Weight per 300 calories

Frozen Mustard Greens

1500g

Cooked Frozen Mustard Greens

1579g

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

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

Macros Ratio

Protein Fat Carbs

Frozen Mustard Greens

38%

53%

Cooked Frozen Mustard Greens

38%

53%

300 kcal ▼

Macro Nutrients

Frozen 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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4.18%4.05g

Fat

4.07%3.95g

4.05 gvs3.95 g

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

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0.66%0.21g

Saturated Fat

0.64%0.21g

0.21 gvs0.21 g

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

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22.5%0.36g

Omega 3

21.7%0.35g

0.36 gvs0.35 g

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

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2.4%0.41g

Omega 6

2.23%0.38g

0.41 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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39.3%51g

Carbohydrate

37.8%49g

51 gvs49 g

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

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Sugars

6.97%5.05g

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

NA 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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130%49.5g

Fiber

116%44.2g

49.5 gvs44.2 g

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

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66.7%37.4g

Protein

64%36g

37.4 gvs36 g

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

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Vitamins

Frozen Mustard Greensvs Cooked Frozen Mustard Greens

430%3870μg

Vitamin A

621%5589μg

RAE, retinol activity equivalents

3870 μgvs5589 μg

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

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60%0.72mg

Vitamin B1

52.6%0.63mg

Thiamine

0.72 mgvs0.63 mg

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

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70.4%0.92mg

Vitamin B2

64.4%0.84mg

Riboflavin

0.92 mgvs0.84 mg

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

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29.4%4.7mg

Vitamin B3

25.5%4.07mg

Niacin, nicotinic acid, niacinamide

4.7 mgvs4.07 mg

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

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5.7%0.29mg

Vitamin B5

5.05%0.25mg

Pantothenic acid

0.29 mgvs0.25 mg

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

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151%1.97mg

Vitamin B6

131%1.7mg

Pyridoxine

1.97 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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518%2070μg

Vitamin B9

276%1105μg

Folates and Folic Acid

2070 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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422%380mg

Vitamin C

242%218mg

Ascorbic acid

380 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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Vitamin E

142%21.3mg

Tocopherols and Tocotrienols

NA mgvs21.3 mg

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

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Vitamin K

4409%5291μg

Phytomenadione or phylloquinone

NA μgvs5291 μg

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

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Minerals

Frozen Mustard Greensvs Cooked Frozen Mustard Greens

174%1740mg

Calcium

159%1595mg

1740 mgvs1595 mg

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

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112%1mg

Copper

102%0.92mg

1 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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242%19.4mg

Iron

221%17.7mg

19.4 mgvs17.7 mg

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

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53.6%225mg

Magnesium

49%205mg

225 mgvs205 mg

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

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221%5.1mg

Manganese

202%4.64mg

5.1 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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64.3%450mg

Phosphorus

54%379mg

450 mgvs379 mg

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

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75%2550mg

Potassium

64.6%2195mg

2550 mgvs2195 mg

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

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19%10.5μg

Selenium

17.2%9.47μg

10.5 μgvs9.47 μg

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

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29%435mg

Sodium

26.3%395mg

435 mgvs395 mg

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

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31.4%3.45mg

Zinc

28.7%3.16mg

3.45 mgvs3.16 mg

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

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37.8%1398g

Water

40%1481g

1398 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 Frozen Mustard Greens vs Cooked Frozen Mustard Greens:

Frozen Mustard Greens, Unprepared have 1.9 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Frozen Mustard Greens.
While Boiled and Drained Frozen Mustard Greens contain 1.4 times more Vitamin A than Frozen Mustard Greens, Unprepared.
Both Frozen Mustard Greens, Unprepared and Boiled and Drained Frozen Mustard Greens have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
Both Frozen Mustard Greens, Unprepared 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 Frozen Mustard Greens vs Cooked Frozen Mustard Greens:

Both Frozen Mustard Greens, Unprepared and Boiled and Drained Frozen Mustard Greens have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Frozen Mustard Greens, Unprepared and Boiled and Drained Frozen Mustard Greens have similar amounts of Energy, Fat, Omega 3, Carbohydrate, Fiber and Protein per 300 kcal.
Both Frozen Mustard Greens, Unprepared 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:

Frozen Mustard GreensVS Mustard SpinachCooked Frozen Mustard GreensVS Mustard Spinach

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: