Comparing Nutrients in 7 ounces Mustard GreensVS Frozen Mustard Greens

Macros Ratio

Protein Fat Carbs

Mustard Greens

34%

11%

55%

Frozen Mustard Greens

38%

53%

7 oz ▼

Macro Nutrients

Mustard Greensvs Frozen Mustard Greens

1.85%53.6kcal

Energy

1.37%39.7kcal

53.6 kcalvs39.7 kcal

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

Find Vegetables rich in Energy

0.86%0.83g

Fat

0.55%0.54g

0.83 gvs0.54 g

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

Find Vegetables rich in Fat

0.062%0.02g

Saturated Fat

0.087%0.028g

0.02 gvs0.028 g

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

Find Vegetables rich in Saturated Fat

2.23%0.036g

Omega 3

2.98%0.048g

0.036 gvs0.048 g

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

Find Vegetables rich in Omega 3

0.23%0.04g

Omega 6

0.32%0.054g

0.04 gvs0.054 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

7.13%9.27g

Carbohydrate

5.2%6.77g

9.27 gvs6.77 g

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

Find Vegetables rich in Carbohydrate

3.6%2.6g

Sugars

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

2.6 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

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 .

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

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

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

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

Find Vegetables rich in Sucrose

16.7%6.35g

Fiber

17.2%6.55g

6.35 gvs6.55 g

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

Find Vegetables rich in Fiber

10%5.68g

Protein

8.82%4.94g

5.68 gvs4.94 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Mustard Greensvs Frozen Mustard Greens

33.3%300μg

Vitamin A

57%512μg

RAE, retinol activity equivalents

300 μgvs512 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

13.2%0.16mg

Vitamin B1

7.94%0.095mg

Thiamine

0.16 mgvs0.095 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

16.8%0.22mg

Vitamin B2

9.3%0.12mg

Riboflavin

0.22 mgvs0.12 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

9.92%1.6mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

1.6 mgvs0.62 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

8.33%0.42mg

Vitamin B5

0.75%0.038mg

Pantothenic acid

0.42 mgvs0.038 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

27.5%0.36mg

Vitamin B6

20%0.26mg

Pyridoxine

0.36 mgvs0.26 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

5.95%24μg

Vitamin B9

68.5%274μg

Folates and Folic Acid

24 μgvs274 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

154%139mg

Vitamin C

55.8%50.2mg

Ascorbic acid

139 mgvs50.2 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

26.6%4mg

Vitamin E

Tocopherols and Tocotrienols

4 mgvsNA mg

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

Find Vegetables rich in Vitamin E

426%511μg

Vitamin K

Phytomenadione or phylloquinone

511 μgvsNA μg

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

Find Vegetables rich in Vitamin K

Minerals

Mustard Greensvs Frozen Mustard Greens

23%228mg

Calcium

23%230mg

228 mgvs230 mg

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

Find Vegetables rich in Calcium

36.4%0.33mg

Copper

14.8%0.13mg

0.33 mgvs0.13 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

40.7%3.25mg

Iron

32%2.56mg

3.25 mgvs2.56 mg

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

Find Vegetables rich in Iron

15%63.5mg

Magnesium

7.1%29.8mg

63.5 mgvs29.8 mg

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

Find Vegetables rich in Magnesium

Manganese

29.2%0.67mg

NA mgvs0.67 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

16.4%115mg

Phosphorus

8.5%59.5mg

115 mgvs59.5 mg

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

Find Vegetables rich in Phosphorus

22.4%762mg

Potassium

9.92%337mg

762 mgvs337 mg

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

Find Vegetables rich in Potassium

3.25%1.8μg

Selenium

2.53%1.4μg

1.8 μgvs1.4 μg

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

Find Vegetables rich in Selenium

2.65%39.7mg

Sodium

3.84%57.5mg

39.7 mgvs57.5 mg

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

Find Vegetables rich in Sodium

4.5%0.5mg

Zinc

4.15%0.46mg

0.5 mgvs0.46 mg

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

Find Vegetables rich in Zinc

4.86%180g

Water

5%185g

180 gvs185 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 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 7 oz.

Compare more foods per 7 oz:

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 7 ounces Mustard GreensVS Frozen Mustard Greens

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: