Comparing Nutrients in 500 calories Boiled Mustard GreensVS Mustard Spinach

Weight per 500 calories

Boiled Mustard Greens

1923g

Mustard Spinach

2273g

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

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

Macros Ratio

Protein Fat Carbs

Boiled Mustard Greens

31%

13%

56%

Mustard Spinach

32%

10%

58%

500 kcal ▼

Macro Nutrients

Boiled Mustard Greensvs Mustard Spinach

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

7.03%6.8g

9.04 gvs6.8 g

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

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0.72%0.23g

Saturated Fat

1.07%0.34g

0.23 gvs0.34 g

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

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26.4%0.42g

Omega 3

38.4%0.61g

0.42 gvs0.61 g

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

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2.7%0.46g

Omega 6

4%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

68%88.6g

86.7 gvs88.6 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

167%63.6g

38.5 gvs63.6 g

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

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88%49.2g

Protein

89.3%50g

49.2 gvs50 g

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

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Vitamins

Boiled Mustard Greensvs Mustard Spinach

1321%11885μg

Vitamin A

1250%11250μg

RAE, retinol activity equivalents

11885 μgvs11250 μg

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

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65.7%0.79mg

Vitamin B1

129%1.55mg

Thiamine

0.79 mgvs1.55 mg

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

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93%1.2mg

Vitamin B2

163%2.1mg

Riboflavin

1.2 mgvs2.1 mg

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

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52%8.33mg

Vitamin B3

96%15.4mg

Niacin, nicotinic acid, niacinamide

8.33 mgvs15.4 mg

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

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46%2.3mg

Vitamin B5

81%4.05mg

Pantothenic acid

2.3 mgvs4.05 mg

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

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145%1.9mg

Vitamin B6

267%3.48mg

Pyridoxine

1.9 mgvs3.48 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

903%3614μg

Folates and Folic Acid

173 μgvs3614 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

3283%2955mg

Ascorbic acid

487 mgvs2955 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 Mustard Spinach

227%2269mg

Calcium

477%4773mg

2269 mgvs4773 mg

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

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312%2.8mg

Copper

189%1.7mg

2.8 mgvs1.7 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

426%34mg

16.7 mgvs34 mg

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

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59.5%250mg

Magnesium

59.5%250mg

250 mgvs250 mg

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

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Manganese

402%9.25mg

NA mgvs9.25 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

91%636mg

808 mgvs636 mg

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

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92%3115mg

Potassium

300%10205mg

3115 mgvs10205 mg

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

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21%11.5μg

Selenium

33%18μg

11.5 μgvs18 μg

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

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11.5%173mg

Sodium

32%477mg

173 mgvs477 mg

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

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38.5%4.23mg

Zinc

35%3.86mg

4.23 mgvs3.86 mg

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

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47.7%1765g

Water

56.6%2095g

1765 gvs2095 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 Mustard Spinach:

Raw Mustard Spinach contains 2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.9 times more Vitamin B3, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6, 20.9 times more Vitamin B9 and 6.1 times more Vitamin C than Boiled and Drained Mustard Greens.
Both Boiled and Drained Mustard Greens and Raw Mustard Spinach have similar amounts of Vitamin A per 500 kcal.
Both Boiled and Drained Mustard Greens as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Mustard Greens vs Mustard Spinach:

Boiled and Drained Mustard Greens have 1.6 times more Copper and 1.3 times more Phosphorus than Raw Mustard Spinach.
While Raw Mustard Spinach contains 2.1 times more Calcium, 2 times more Iron, 3.3 times more Potassium, 1.6 times more Selenium and 2.8 times more Sodium than Boiled and Drained Mustard Greens.
Both Boiled and Drained Mustard Greens and Raw Mustard Spinach have similar amounts of Magnesium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Mustard Greens have 1.3 times more Fat than Raw Mustard Spinach.
While Raw Mustard Spinach contains 1.5 times more Omega 3 and 1.7 times more Fiber than Boiled and Drained Mustard Greens.
Both Boiled and Drained Mustard Greens and Raw Mustard Spinach have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Boiled and Drained Mustard Greens as well as Raw Mustard Spinach have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Mustard GreensVS Frozen Mustard GreensMustard SpinachVS Frozen Mustard GreensBoiled Mustard GreensVS Boiled Mustard SpinachMustard SpinachVS Boiled Mustard Spinach

Compare Foods

Comparing Nutrients in 500 calories Boiled Mustard GreensVS Mustard Spinach

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: