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Comparing Nutrients in 500 calories Frozen Mustard GreensVS Mustard Spinach

Weight per 500 calories

Frozen Mustard Greens
2500g
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 - Frozen Mustard Greens or Mustard Spinach?

Macros Ratio

Protein Fat Carbs

Frozen Mustard Greens
38%
9%
53%
Mustard Spinach
32%
10%
58%
500 kcal ▼

Macro Nutrients

Frozen 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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6.96%6.75g
Fat
7.03%6.8g
6.75 gvs6.8 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
38.4%0.61g
0.6 gvs0.61 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.97%0.68g
Omega 6
4%0.68g
0.68 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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65.6%85.3g
Carbohydrate
68%88.6g
85.3 gvs88.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA 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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217%82.5g
Fiber
167%63.6g
82.5 gvs63.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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111%62.3g
Protein
89.3%50g
62.3 gvs50 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Frozen Mustard Greensvs Mustard Spinach
717%6450μg
Vitamin A
1250%11250μg
RAE, retinol activity equivalents
6450 μgvs11250 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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100%1.2mg
Vitamin B1
129%1.55mg
Thiamine
1.2 mgvs1.55 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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117%1.53mg
Vitamin B2
163%2.1mg
Riboflavin
1.53 mgvs2.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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49%7.85mg
Vitamin B3
96%15.4mg
Niacin, nicotinic acid, niacinamide
7.85 mgvs15.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.5%0.48mg
Vitamin B5
81%4.05mg
Pantothenic acid
0.48 mgvs4.05 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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252%3.28mg
Vitamin B6
267%3.48mg
Pyridoxine
3.28 mgvs3.48 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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863%3450μg
Vitamin B9
903%3614μg
Folates and Folic Acid
3450 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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703%633mg
Vitamin C
3283%2955mg
Ascorbic acid
633 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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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Mustard Greensvs Mustard Spinach
290%2900mg
Calcium
477%4773mg
2900 mgvs4773 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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186%1.68mg
Copper
189%1.7mg
1.68 mgvs1.7 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
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 .

Find Vegetables rich in Fluoride
403%32.3mg
Iron
426%34mg
32.3 mgvs34 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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89.3%375mg
Magnesium
59.5%250mg
375 mgvs250 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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368%8.48mg
Manganese
402%9.25mg
8.48 mgvs9.25 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
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 .

Find Vegetables rich in Molybdenum
107%750mg
Phosphorus
91%636mg
750 mgvs636 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
125%4250mg
Potassium
300%10205mg
4250 mgvs10205 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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32%17.5μg
Selenium
33%18μg
17.5 μgvs18 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
48.3%725mg
Sodium
32%477mg
725 mgvs477 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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52.3%5.75mg
Zinc
35%3.86mg
5.75 mgvs3.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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63%2330g
Water
56.6%2095g
2330 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 Frozen Mustard Greens vs Mustard Spinach:
Comparing minerals per 500 calories for Frozen Mustard Greens vs Mustard Spinach:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Frozen Mustard GreensVS Cooked Frozen Mustard GreensMustard SpinachVS Cooked Frozen Mustard GreensFrozen Mustard GreensVS Boiled Mustard SpinachMustard SpinachVS Boiled Mustard Spinach
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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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