Comparing Nutrients in 500 calories Boiled Mustard GreensVS Frozen Mustard Greens

Weight per 500 calories

Boiled Mustard Greens

1923g

Frozen Mustard Greens

2500g

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 500 calories - Boiled Mustard Greens or Frozen Mustard Greens?

Macros Ratio

Protein Fat Carbs

Boiled Mustard Greens

31%

13%

56%

Frozen Mustard Greens

38%

53%

500 kcal ▼

Macro Nutrients

Boiled Mustard Greensvs Frozen Mustard Greens

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.3%9.04g

Fat

6.96%6.75g

9.04 gvs6.75 g

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

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0.72%0.23g

Saturated Fat

1.1%0.35g

0.23 gvs0.35 g

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

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26.4%0.42g

Omega 3

37.5%0.6g

0.42 gvs0.6 g

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

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2.7%0.46g

Omega 6

3.97%0.68g

0.46 gvs0.68 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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66.7%86.7g

Carbohydrate

65.6%85.3g

86.7 gvs85.3 g

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

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37.4%27g

Sugars

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

27 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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101%38.5g

Fiber

217%82.5g

38.5 gvs82.5 g

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

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88%49.2g

Protein

111%62.3g

49.2 gvs62.3 g

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

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Vitamins

Boiled Mustard Greensvs Frozen Mustard Greens

1321%11885μg

Vitamin A

717%6450μg

RAE, retinol activity equivalents

11885 μgvs6450 μg

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

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65.7%0.79mg

Vitamin B1

100%1.2mg

Thiamine

0.79 mgvs1.2 mg

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

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93%1.2mg

Vitamin B2

117%1.53mg

Riboflavin

1.2 mgvs1.53 mg

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

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52%8.33mg

Vitamin B3

49%7.85mg

Niacin, nicotinic acid, niacinamide

8.33 mgvs7.85 mg

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

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46%2.3mg

Vitamin B5

9.5%0.48mg

Pantothenic acid

2.3 mgvs0.48 mg

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

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145%1.9mg

Vitamin B6

252%3.28mg

Pyridoxine

1.9 mgvs3.28 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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43.3%173μg

Vitamin B9

863%3450μg

Folates and Folic Acid

173 μgvs3450 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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541%487mg

Vitamin C

703%633mg

Ascorbic acid

487 mgvs633 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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228%34.2mg

Vitamin E

Tocopherols and Tocotrienols

34.2 mgvsNA mg

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

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9498%11398μg

Vitamin K

Phytomenadione or phylloquinone

11398 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

227%2269mg

Calcium

290%2900mg

2269 mgvs2900 mg

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

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312%2.8mg

Copper

186%1.68mg

2.8 mgvs1.68 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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209%16.7mg

Iron

403%32.3mg

16.7 mgvs32.3 mg

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

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59.5%250mg

Magnesium

89.3%375mg

250 mgvs375 mg

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

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Manganese

368%8.48mg

NA mgvs8.48 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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115%808mg

Phosphorus

107%750mg

808 mgvs750 mg

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

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92%3115mg

Potassium

125%4250mg

3115 mgvs4250 mg

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

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21%11.5μg

Selenium

32%17.5μg

11.5 μgvs17.5 μg

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

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11.5%173mg

Sodium

48.3%725mg

173 mgvs725 mg

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

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38.5%4.23mg

Zinc

52.3%5.75mg

4.23 mgvs5.75 mg

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

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47.7%1765g

Water

63%2330g

1765 gvs2330 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 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 500 kcal.
Both Boiled and Drained Mustard Greens as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Boiled Mustard GreensVS Frozen Mustard Greens

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Mustard Greens or Frozen Mustard Greens?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: