Comparing Nutrients in 500 calories Frozen Mustard GreensVS Cooked Frozen Mustard Greens

Weight per 500 calories

Frozen Mustard Greens

2500g

Cooked Frozen Mustard Greens

2632g

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

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

Macros Ratio

Protein Fat Carbs

Frozen Mustard Greens

38%

53%

Cooked Frozen Mustard Greens

38%

53%

500 kcal ▼

Macro Nutrients

Frozen Mustard Greensvs Cooked 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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6.96%6.75g

Fat

6.8%6.58g

6.75 gvs6.58 g

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

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1.1%0.35g

Saturated Fat

1.07%0.34g

0.35 gvs0.34 g

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

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37.5%0.6g

Omega 3

36%0.58g

0.6 gvs0.58 g

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

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3.97%0.68g

Omega 6

3.7%0.63g

0.68 gvs0.63 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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65.6%85.3g

Carbohydrate

63%82g

85.3 gvs82 g

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

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Sugars

11.6%8.42g

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

NA gvs8.42 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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217%82.5g

Fiber

194%73.7g

82.5 gvs73.7 g

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

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111%62.3g

Protein

107%59.7g

62.3 gvs59.7 g

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

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Vitamins

Frozen Mustard Greensvs Cooked Frozen Mustard Greens

717%6450μg

Vitamin A

1035%9316μg

RAE, retinol activity equivalents

6450 μgvs9316 μg

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

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100%1.2mg

Vitamin B1

87.7%1.05mg

Thiamine

1.2 mgvs1.05 mg

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

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117%1.53mg

Vitamin B2

107%1.4mg

Riboflavin

1.53 mgvs1.4 mg

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

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49%7.85mg

Vitamin B3

42.4%6.8mg

Niacin, nicotinic acid, niacinamide

7.85 mgvs6.8 mg

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

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9.5%0.48mg

Vitamin B5

8.42%0.42mg

Pantothenic acid

0.48 mgvs0.42 mg

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

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252%3.28mg

Vitamin B6

219%2.84mg

Pyridoxine

3.28 mgvs2.84 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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863%3450μg

Vitamin B9

461%1842μg

Folates and Folic Acid

3450 μgvs1842 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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703%633mg

Vitamin C

404%363mg

Ascorbic acid

633 mgvs363 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

237%35.5mg

Tocopherols and Tocotrienols

NA mgvs35.5 mg

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

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Vitamin K

7349%8818μg

Phytomenadione or phylloquinone

NA μgvs8818 μg

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

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Minerals

Frozen Mustard Greensvs Cooked Frozen Mustard Greens

290%2900mg

Calcium

266%2658mg

2900 mgvs2658 mg

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

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186%1.68mg

Copper

170%1.53mg

1.68 mgvs1.53 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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403%32.3mg

Iron

368%29.5mg

32.3 mgvs29.5 mg

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

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89.3%375mg

Magnesium

81.5%342mg

375 mgvs342 mg

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

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368%8.48mg

Manganese

336%7.74mg

8.48 mgvs7.74 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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107%750mg

Phosphorus

90%632mg

750 mgvs632 mg

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

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125%4250mg

Potassium

108%3658mg

4250 mgvs3658 mg

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

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32%17.5μg

Selenium

28.7%15.8μg

17.5 μgvs15.8 μg

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

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48.3%725mg

Sodium

44%658mg

725 mgvs658 mg

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

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52.3%5.75mg

Zinc

48%5.26mg

5.75 mgvs5.26 mg

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

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63%2330g

Water

66.7%2468g

2330 gvs2468 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 Frozen Mustard Greens vs Cooked Frozen Mustard Greens:

Frozen Mustard Greens, Unprepared have 1.9 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Frozen Mustard Greens.
While Boiled and Drained Frozen Mustard Greens contain 1.4 times more Vitamin A than Frozen Mustard Greens, Unprepared.
Both Frozen Mustard Greens, Unprepared and Boiled and Drained Frozen Mustard Greens have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
Both Frozen Mustard Greens, Unprepared as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Both Frozen Mustard Greens, Unprepared and Boiled and Drained Frozen Mustard Greens have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Frozen Mustard Greens, Unprepared and Boiled and Drained Frozen Mustard Greens have similar amounts of Energy, Fat, Omega 3, Carbohydrate, Fiber and Protein per 500 kcal.
Both Frozen Mustard Greens, Unprepared as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Frozen Mustard GreensVS Mustard SpinachCooked Frozen Mustard GreensVS Mustard Spinach

Compare Foods

Comparing Nutrients in 500 calories Frozen Mustard GreensVS Cooked Frozen Mustard Greens

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: