Comparing Nutrients in 500 calories Cooked Frozen Mustard GreensVS Boiled Mustard Spinach

Weight per 500 calories

Cooked Frozen Mustard Greens

2632g

Boiled Mustard Spinach

3125g

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

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

Macros Ratio

Protein Fat Carbs

Cooked Frozen Mustard Greens

38%

53%

Boiled Mustard Spinach

34%

57%

500 kcal ▼

Macro Nutrients

Cooked Frozen Mustard Greensvs Boiled 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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6.8%6.58g

Fat

6.44%6.25g

6.58 gvs6.25 g

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

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1.07%0.34g

Saturated Fat

0.34 gvsNA g

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

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36%0.58g

Omega 3

0.58 gvsNA g

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

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3.7%0.63g

Omega 6

0.63 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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63%82g

Carbohydrate

67.3%87.5g

82 gvs87.5 g

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

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11.6%8.42g

Sugars

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

8.42 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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194%73.7g

Fiber

164%62.5g

73.7 gvs62.5 g

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

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107%59.7g

Protein

95%53g

59.7 gvs53 g

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

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Vitamins

Cooked Frozen Mustard Greensvs Boiled Mustard Spinach

1035%9316μg

Vitamin A

1424%12813μg

RAE, retinol activity equivalents

9316 μgvs12813 μg

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

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87.7%1.05mg

Vitamin B1

107%1.3mg

Thiamine

1.05 mgvs1.3 mg

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

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107%1.4mg

Vitamin B2

149%1.94mg

Riboflavin

1.4 mgvs1.94 mg

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

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42.4%6.8mg

Vitamin B3

84%13.4mg

Niacin, nicotinic acid, niacinamide

6.8 mgvs13.4 mg

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

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8.42%0.42mg

Vitamin B5

74.4%3.7mg

Pantothenic acid

0.42 mgvs3.7 mg

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

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219%2.84mg

Vitamin B6

233%3.03mg

Pyridoxine

2.84 mgvs3.03 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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461%1842μg

Vitamin B9

570%2281μg

Folates and Folic Acid

1842 μgvs2281 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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404%363mg

Vitamin C

2257%2031mg

Ascorbic acid

363 mgvs2031 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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237%35.5mg

Vitamin E

Tocopherols and Tocotrienols

35.5 mgvsNA mg

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

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7349%8818μg

Vitamin K

Phytomenadione or phylloquinone

8818 μgvsNA μg

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

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Minerals

Cooked Frozen Mustard Greensvs Boiled Mustard Spinach

266%2658mg

Calcium

494%4938mg

2658 mgvs4938 mg

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

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170%1.53mg

Copper

174%1.56mg

1.53 mgvs1.56 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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368%29.5mg

Iron

313%25mg

29.5 mgvs25 mg

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

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81.5%342mg

Magnesium

52%219mg

342 mgvs219 mg

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

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336%7.74mg

Manganese

367%8.44mg

7.74 mgvs8.44 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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90%632mg

Phosphorus

80.4%563mg

632 mgvs563 mg

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

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108%3658mg

Potassium

262%8906mg

3658 mgvs8906 mg

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

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28.7%15.8μg

Selenium

34%18.8μg

15.8 μgvs18.8 μg

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

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44%658mg

Sodium

29%438mg

658 mgvs438 mg

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

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48%5.26mg

Zinc

31.3%3.44mg

5.26 mgvs3.44 mg

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

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66.7%2468g

Water

80%2953g

2468 gvs2953 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 Cooked Frozen Mustard Greens vs Boiled Mustard Spinach:

Boiled and Drained Mustard Spinach contains 1.4 times more Vitamin A, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 8.8 times more Vitamin B5 and 5.6 times more Vitamin C than Boiled and Drained Frozen Mustard Greens.
Both Boiled and Drained Frozen Mustard Greens and Boiled and Drained Mustard Spinach have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 500 kcal.
Both Boiled and Drained Frozen Mustard Greens as well as Boiled and Drained Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Boiled and Drained Frozen Mustard Greens have 1.6 times more Magnesium, 1.5 times more Sodium and 1.5 times more Zinc than Boiled and Drained Mustard Spinach.
While Boiled and Drained Mustard Spinach contains 1.9 times more Calcium and 2.4 times more Potassium than Boiled and Drained Frozen Mustard Greens.
Both Boiled and Drained Frozen Mustard Greens and Boiled and Drained Mustard Spinach have similar amounts of Copper, Iron, Manganese, Phosphorus, Selenium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Boiled and Drained Frozen Mustard Greens and Boiled and Drained Mustard Spinach have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 500 kcal.
Both Boiled and Drained Frozen Mustard Greens as well as Boiled and Drained Mustard Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked Frozen Mustard GreensVS Mustard SpinachBoiled Mustard SpinachVS Mustard SpinachCooked Frozen Mustard GreensVS New Zealand SpinachBoiled Mustard SpinachVS New Zealand Spinach

Compare Foods

Comparing Nutrients in 500 calories Cooked Frozen Mustard GreensVS Boiled Mustard Spinach

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: