Comparing Nutrients in 300 calories Frozen Mustard GreensVS Boiled Mustard Spinach

Weight per 300 calories

Frozen Mustard Greens

1500g

Boiled Mustard Spinach

1875g

Frozen Mustard Greens have 1.3 times more energy per 100g than Boiled Mustard Spinach. It has very low energy density when compared to other foods. Boiled and Drained Mustard Spinach having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Frozen Mustard Greens

38%

53%

Boiled Mustard Spinach

34%

57%

300 kcal ▼

Macro Nutrients

Frozen Mustard Greensvs Boiled Mustard Spinach

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

3.87%3.75g

4.05 gvs3.75 g

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

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0.66%0.21g

Saturated Fat

0.21 gvsNA g

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

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22.5%0.36g

Omega 3

0.36 gvsNA g

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

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2.4%0.41g

Omega 6

0.41 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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39.3%51g

Carbohydrate

40.4%52.5g

51 gvs52.5 g

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

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Sugars

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

NA 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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130%49.5g

Fiber

99%37.5g

49.5 gvs37.5 g

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

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66.7%37.4g

Protein

57%32g

37.4 gvs32 g

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

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Vitamins

Frozen Mustard Greensvs Boiled Mustard Spinach

430%3870μg

Vitamin A

854%7688μg

RAE, retinol activity equivalents

3870 μgvs7688 μg

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

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60%0.72mg

Vitamin B1

64%0.77mg

Thiamine

0.72 mgvs0.77 mg

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

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70.4%0.92mg

Vitamin B2

89.4%1.16mg

Riboflavin

0.92 mgvs1.16 mg

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

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29.4%4.7mg

Vitamin B3

50.4%8.06mg

Niacin, nicotinic acid, niacinamide

4.7 mgvs8.06 mg

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

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5.7%0.29mg

Vitamin B5

44.6%2.23mg

Pantothenic acid

0.29 mgvs2.23 mg

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

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151%1.97mg

Vitamin B6

140%1.8mg

Pyridoxine

1.97 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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518%2070μg

Vitamin B9

342%1369μg

Folates and Folic Acid

2070 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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422%380mg

Vitamin C

1354%1219mg

Ascorbic acid

380 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Frozen Mustard Greensvs Boiled Mustard Spinach

174%1740mg

Calcium

296%2963mg

1740 mgvs2963 mg

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

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112%1mg

Copper

104%0.94mg

1 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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242%19.4mg

Iron

188%15mg

19.4 mgvs15 mg

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

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53.6%225mg

Magnesium

31.3%131mg

225 mgvs131 mg

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

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221%5.1mg

Manganese

220%5.06mg

5.1 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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64.3%450mg

Phosphorus

48.2%338mg

450 mgvs338 mg

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

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75%2550mg

Potassium

157%5344mg

2550 mgvs5344 mg

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

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19%10.5μg

Selenium

20.5%11.3μg

10.5 μgvs11.3 μg

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

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29%435mg

Sodium

17.5%263mg

435 mgvs263 mg

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

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31.4%3.45mg

Zinc

18.8%2.06mg

3.45 mgvs2.06 mg

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

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37.8%1398g

Water

48%1772g

1398 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 Frozen Mustard Greens vs Boiled Mustard Spinach:

Frozen Mustard Greens, Unprepared have 1.5 times more Vitamin B9 than Boiled and Drained Mustard Spinach.
While Boiled and Drained Mustard Spinach contains 2 times more Vitamin A, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 7.8 times more Vitamin B5 and 3.2 times more Vitamin C than Frozen Mustard Greens, Unprepared.
Both Frozen Mustard Greens, Unprepared and Boiled and Drained Mustard Spinach have similar amounts of Vitamin B1 and Vitamin B6 per 300 kcal.
Both Frozen Mustard Greens, Unprepared as well as Boiled and Drained Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Frozen Mustard Greens, Unprepared have 1.3 times more Iron, 1.7 times more Magnesium, 1.3 times more Phosphorus, 1.7 times more Sodium and 1.7 times more Zinc than Boiled and Drained Mustard Spinach.
While Boiled and Drained Mustard Spinach contains 1.7 times more Calcium, 2.1 times more Potassium and 1.3 times more Water than Frozen Mustard Greens, Unprepared.
Both Frozen Mustard Greens, Unprepared and Boiled and Drained Mustard Spinach have similar amounts of Copper, Manganese and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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

Compare more foods per 300 kcal:

Frozen Mustard GreensVS Cooked Frozen Mustard GreensBoiled Mustard SpinachVS Cooked Frozen Mustard GreensFrozen Mustard GreensVS New Zealand SpinachBoiled Mustard SpinachVS New Zealand Spinach

Compare Foods

Comparing Nutrients in 300 calories Frozen Mustard GreensVS Boiled Mustard Spinach

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: