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Comparing Nutrients in 300 calories Mustard GreensVS Boiled Mustard Greens

Weight per 300 calories

Mustard Greens
1111g
Boiled Mustard Greens
1154g

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

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

Macros Ratio

Protein Fat Carbs

Mustard Greens
34%
11%
55%
Boiled Mustard Greens
31%
13%
56%
300 kcal ▼

Macro Nutrients

Mustard Greensvs Boiled 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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4.8%4.67g
Fat
5.6%5.42g
4.67 gvs5.42 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.35%0.11g
Saturated Fat
0.43%0.14g
0.11 gvs0.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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12.5%0.2g
Omega 3
16%0.25g
0.2 gvs0.25 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.3%0.22g
Omega 6
1.63%0.28g
0.22 gvs0.28 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%52g
52 gvs52 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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20.2%14.7g
Sugars
22.4%16.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
14.7 gvs16.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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94%35.6g
Fiber
60.7%23g
35.6 gvs23 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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56.7%31.8g
Protein
52.7%29.5g
31.8 gvs29.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Mustard Greensvs Boiled Mustard Greens
186%1678μg
Vitamin A
792%7131μg
RAE, retinol activity equivalents
1678 μgvs7131 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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74%0.89mg
Vitamin B1
39.4%0.47mg
Thiamine
0.89 mgvs0.47 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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94%1.22mg
Vitamin B2
56%0.73mg
Riboflavin
1.22 mgvs0.73 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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55.6%8.9mg
Vitamin B3
31.2%5mg
Niacin, nicotinic acid, niacinamide
8.9 mgvs5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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46.7%2.33mg
Vitamin B5
27.7%1.4mg
Pantothenic acid
2.33 mgvs1.4 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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154%2mg
Vitamin B6
87%1.13mg
Pyridoxine
2 mgvs1.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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33.3%133μg
Vitamin B9
26%104μg
Folates and Folic Acid
133 μgvs104 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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864%778mg
Vitamin C
324%292mg
Ascorbic acid
778 mgvs292 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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149%22.3mg
Vitamin E
137%20.5mg
Tocopherols and Tocotrienols
22.3 mgvs20.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2384%2861μg
Vitamin K
5699%6839μg
Phytomenadione or phylloquinone
2861 μgvs6839 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Mustard Greensvs Boiled Mustard Greens
128%1278mg
Calcium
136%1362mg
1278 mgvs1362 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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204%1.83mg
Copper
187%1.7mg
1.83 mgvs1.7 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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228%18.2mg
Iron
125%10mg
18.2 mgvs10 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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84.7%356mg
Magnesium
35.7%150mg
356 mgvs150 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
NA
NA mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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92%644mg
Phosphorus
69.2%485mg
644 mgvs485 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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125%4267mg
Potassium
55%1869mg
4267 mgvs1869 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18%10μg
Selenium
12.6%6.92μg
10 μgvs6.92 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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15%222mg
Sodium
6.92%104mg
222 mgvs104 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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25.3%2.78mg
Zinc
23%2.54mg
2.78 mgvs2.54 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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27.2%1008g
Water
28.6%1059g
1008 gvs1059 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 Mustard Greens vs Boiled Mustard Greens:
Comparing minerals per 300 calories for Mustard Greens vs Boiled Mustard Greens:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Mustard GreensVS Frozen Mustard GreensBoiled Mustard GreensVS Frozen Mustard Greens
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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