Comparing Nutrients in 5 ounces Mustard GreensVS Frozen Mustard Greens

Macros Ratio

Protein Fat Carbs

Mustard Greens

34%

11%

55%

Frozen Mustard Greens

38%

53%

5 oz ▼

Macro Nutrients

Mustard Greensvs Frozen Mustard Greens

1.3%38.3kcal

Energy

0.98%28.3kcal

38.3 kcalvs28.3 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.61%0.6g

Fat

0.39%0.38g

0.6 gvs0.38 g

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

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0.044%0.014g

Saturated Fat

0.062%0.02g

0.014 gvs0.02 g

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

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1.6%0.026g

Omega 3

2.13%0.034g

0.026 gvs0.034 g

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

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0.17%0.028g

Omega 6

0.23%0.038g

0.028 gvs0.038 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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5.1%6.6g

Carbohydrate

3.7%4.83g

6.6 gvs4.83 g

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

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2.6%1.87g

Sugars

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

1.87 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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12%4.54g

Fiber

12.3%4.68g

4.54 gvs4.68 g

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

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7.24%4.05g

Protein

6.3%3.53g

4.05 gvs3.53 g

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

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Vitamins

Mustard Greensvs Frozen Mustard Greens

23.8%214μg

Vitamin A

40.6%366μg

RAE, retinol activity equivalents

214 μgvs366 μg

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

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9.45%0.11mg

Vitamin B1

5.67%0.068mg

Thiamine

0.11 mgvs0.068 mg

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

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12%0.16mg

Vitamin B2

6.65%0.086mg

Riboflavin

0.16 mgvs0.086 mg

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

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7.1%1.13mg

Vitamin B3

2.8%0.45mg

Niacin, nicotinic acid, niacinamide

1.13 mgvs0.45 mg

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

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5.95%0.3mg

Vitamin B5

0.54%0.027mg

Pantothenic acid

0.3 mgvs0.027 mg

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

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19.6%0.26mg

Vitamin B6

14.3%0.19mg

Pyridoxine

0.26 mgvs0.19 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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4.25%17μg

Vitamin B9

49%196μg

Folates and Folic Acid

17 μgvs196 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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110%99mg

Vitamin C

40%36mg

Ascorbic acid

99 mgvs36 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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19%2.85mg

Vitamin E

Tocopherols and Tocotrienols

2.85 mgvsNA mg

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

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304%365μg

Vitamin K

Phytomenadione or phylloquinone

365 μgvsNA μg

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

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Minerals

Mustard Greensvs Frozen Mustard Greens

16.3%163mg

Calcium

16.4%164mg

163 mgvs164 mg

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

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26%0.23mg

Copper

10.6%0.095mg

0.23 mgvs0.095 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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29%2.32mg

Iron

23%1.83mg

2.32 mgvs1.83 mg

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

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10.8%45.4mg

Magnesium

5.06%21.3mg

45.4 mgvs21.3 mg

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

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Manganese

21%0.48mg

NA mgvs0.48 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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11.7%82.2mg

Phosphorus

6.07%42.5mg

82.2 mgvs42.5 mg

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

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16%544mg

Potassium

7.1%241mg

544 mgvs241 mg

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

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2.3%1.28μg

Selenium

1.8%0.99μg

1.28 μgvs0.99 μg

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

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1.9%28.3mg

Sodium

2.74%41mg

28.3 mgvs41 mg

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

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3.22%0.35mg

Zinc

2.96%0.33mg

0.35 mgvs0.33 mg

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

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3.47%129g

Water

3.57%132g

129 gvs132 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Mustard Greens vs Frozen Mustard Greens:

Raw Mustard Greens have 1.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.5 times more Vitamin B3, 11.1 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.8 times more Vitamin C than Frozen Mustard Greens, Unprepared.
While Frozen Mustard Greens, Unprepared contain 1.7 times more Vitamin A and 11.5 times more Vitamin B9 than Raw Mustard Greens.
Both Raw Mustard Greens as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Mustard Greens vs Frozen Mustard Greens:

Raw Mustard Greens have 2.5 times more Copper, 1.3 times more Iron, 2.1 times more Magnesium, 1.9 times more Phosphorus, 2.3 times more Potassium and 1.3 times more Selenium than Frozen Mustard Greens, Unprepared.
While Frozen Mustard Greens, Unprepared contain 1.5 times more Sodium than Raw Mustard Greens.
Both Raw Mustard Greens and Frozen Mustard Greens, Unprepared have similar amounts of Calcium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Mustard Greens have 1.4 times more Carbohydrate than Frozen Mustard Greens, Unprepared.
While Frozen Mustard Greens, Unprepared contain 1.3 times more Omega 3 than Raw Mustard Greens.
Both Raw Mustard Greens and Frozen Mustard Greens, Unprepared have similar amounts of Fiber and Protein per 5 oz.
Both Raw Mustard Greens as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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

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Comparing Nutrients in 5 ounces Mustard GreensVS Frozen Mustard Greens

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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