Comparing Nutrients in 500 calories Mustard GreensVS Frozen Mustard Greens

Weight per 500 calories

Mustard Greens

1852g

Frozen Mustard Greens

2500g

Mustard Greens have 1.4 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 - Mustard Greens or Frozen Mustard Greens?

Macros Ratio

Protein Fat Carbs

Mustard Greens

34%

11%

55%

Frozen Mustard Greens

38%

53%

500 kcal ▼

Macro Nutrients

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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8%7.78g

Fat

6.96%6.75g

7.78 gvs6.75 g

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

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0.58%0.19g

Saturated Fat

1.1%0.35g

0.19 gvs0.35 g

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

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21%0.33g

Omega 3

37.5%0.6g

0.33 gvs0.6 g

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

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2.18%0.37g

Omega 6

3.97%0.68g

0.37 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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66.5%86.5g

Carbohydrate

65.6%85.3g

86.5 gvs85.3 g

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

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33.7%24.4g

Sugars

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

24.4 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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156%59.3g

Fiber

217%82.5g

59.3 gvs82.5 g

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

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95%53g

Protein

111%62.3g

53 gvs62.3 g

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

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Vitamins

Mustard Greensvs Frozen Mustard Greens

311%2796μg

Vitamin A

717%6450μg

RAE, retinol activity equivalents

2796 μgvs6450 μg

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

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123%1.5mg

Vitamin B1

100%1.2mg

Thiamine

1.5 mgvs1.2 mg

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

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157%2.04mg

Vitamin B2

117%1.53mg

Riboflavin

2.04 mgvs1.53 mg

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

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93%15mg

Vitamin B3

49%7.85mg

Niacin, nicotinic acid, niacinamide

15 mgvs7.85 mg

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

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77.8%3.9mg

Vitamin B5

9.5%0.48mg

Pantothenic acid

3.9 mgvs0.48 mg

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

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256%3.33mg

Vitamin B6

252%3.28mg

Pyridoxine

3.33 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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55.6%222μg

Vitamin B9

863%3450μg

Folates and Folic Acid

222 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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1440%1296mg

Vitamin C

703%633mg

Ascorbic acid

1296 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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248%37.2mg

Vitamin E

Tocopherols and Tocotrienols

37.2 mgvsNA mg

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

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3974%4769μg

Vitamin K

Phytomenadione or phylloquinone

4769 μgvsNA μg

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

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Minerals

Mustard Greensvs Frozen Mustard Greens

213%2130mg

Calcium

290%2900mg

2130 mgvs2900 mg

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

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340%3.06mg

Copper

186%1.68mg

3.06 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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380%30.4mg

Iron

403%32.3mg

30.4 mgvs32.3 mg

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

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141%593mg

Magnesium

89.3%375mg

593 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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153%1074mg

Phosphorus

107%750mg

1074 mgvs750 mg

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

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209%7111mg

Potassium

125%4250mg

7111 mgvs4250 mg

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

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30.3%16.7μg

Selenium

32%17.5μg

16.7 μgvs17.5 μg

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

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24.7%370mg

Sodium

48.3%725mg

370 mgvs725 mg

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

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42%4.63mg

Zinc

52.3%5.75mg

4.63 mgvs5.75 mg

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

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45.4%1680g

Water

63%2330g

1680 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 Mustard Greens vs Frozen Mustard Greens:

Raw Mustard Greens have 1.2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B3, 8.2 times more Vitamin B5 and 2 times more Vitamin C than Frozen Mustard Greens, Unprepared.
While Frozen Mustard Greens, Unprepared contain 2.3 times more Vitamin A and 15.5 times more Vitamin B9 than Raw Mustard Greens.
Both Raw Mustard Greens and Frozen Mustard Greens, Unprepared have similar amounts of Vitamin B6 per 500 kcal.
Both Raw 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 Mustard Greens vs Frozen Mustard Greens:

Raw Mustard Greens have 1.8 times more Copper, 1.6 times more Magnesium, 1.4 times more Phosphorus and 1.7 times more Potassium than Frozen Mustard Greens, Unprepared.
While Frozen Mustard Greens, Unprepared contain 1.4 times more Calcium, 2 times more Sodium and 1.4 times more Water than Raw Mustard Greens.
Both Raw Mustard Greens and Frozen Mustard Greens, Unprepared have similar amounts of Iron, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Frozen Mustard Greens, Unprepared contain 1.8 times more Omega 3 and 1.4 times more Fiber than Raw Mustard Greens.
Both Raw Mustard Greens and Frozen Mustard Greens, Unprepared have similar amounts of Energy, Fat, Carbohydrate and Protein per 500 kcal.
Both Raw 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:

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

Compare Foods

Comparing Nutrients in 500 calories Mustard GreensVS Frozen Mustard Greens

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: