Nutrients in 14 ounces of Cooked Frozen Mustard Greens

Boiled and Drained Frozen Mustard Greens.

Macros Ratio

Protein Fat Carbs

38%

53%

14 oz ▼

Macro Nutrients

Cooked Frozen Mustard Greens

Energy75.4 kcal

2.6%

Boiled and Drained Frozen Mustard Greens have 75.40967 kcal of Energy per 14 ounces, which is 2.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.99 g

1.02%

Boiled and Drained Frozen Mustard Greens have 0.9922325 g of Fat per 14 ounces, which is 1.02% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.052 g

0.16%

Boiled and Drained Frozen Mustard Greens have 0.05159609 g of Saturated Fat per 14 ounces, which is 0.16% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.087 g

5.46%

Boiled and Drained Frozen Mustard Greens have 0.08731646 g of Omega 3 per 14 ounces, which is 5.46% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.095 g

0.56%

Boiled and Drained Frozen Mustard Greens have 0.09525432 g of Omega 6 per 14 ounces, which is 0.56% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Frozen Mustard Greens have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate12.3 g

9.5%

Boiled and Drained Frozen Mustard Greens have 12.3433723 g of Carbohydrate per 14 ounces, which is 9.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.27 g

1.75%

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

Boiled and Drained Frozen Mustard Greens have 1.2700576 g of Sugars per 14 ounces, which is 1.75% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber11 g

29.2%

Boiled and Drained Frozen Mustard Greens have 11.113004 g of Fiber per 14 ounces, which is 29.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9 g

16%

Boiled and Drained Frozen Mustard Greens have 9.0094711 g of Protein per 14 ounces, which is 16% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Frozen Mustard Greens

Vitamin A1405 μg

156%

RAE, retinol activity equivalents

Boiled and Drained Frozen Mustard Greens have 1405.00122 μg of Vitamin A per 14 ounces, which is 156% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.16 mg

13.2%

Thiamine

Boiled and Drained Frozen Mustard Greens have 0.1587572 mg of Vitamin B1 per 14 ounces, which is 13.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.21 mg

16%

Riboflavin

Boiled and Drained Frozen Mustard Greens have 0.21035329 mg of Vitamin B2 per 14 ounces, which is 16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.02 mg

6.4%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Frozen Mustard Greens have 1.02398394 mg of Vitamin B3 per 14 ounces, which is 6.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.064 mg

1.27%

Pantothenic acid

Boiled and Drained Frozen Mustard Greens have 0.06350288 mg of Vitamin B5 per 14 ounces, which is 1.27% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.43 mg

33%

Pyridoxine

Boiled and Drained Frozen Mustard Greens have 0.42864444 mg of Vitamin B6 per 14 ounces, which is 33% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9278 μg

69.5%

Folates and Folic Acid

Boiled and Drained Frozen Mustard Greens have 277.8251 μg of Vitamin B9 per 14 ounces, which is 69.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Frozen Mustard Greens have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C54.8 mg

61%

Ascorbic acid

Boiled and Drained Frozen Mustard Greens have 54.771234 mg of Vitamin C per 14 ounces, which is 61% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Frozen Mustard Greens have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E5.36 mg

35.7%

Tocopherols and Tocotrienols

Boiled and Drained Frozen Mustard Greens have 5.3580555 mg of Vitamin E per 14 ounces, which is 35.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1330 μg

1108%

Phytomenadione or phylloquinone

Boiled and Drained Frozen Mustard Greens have 1329.988443 μg of Vitamin K per 14 ounces, which is 1108% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Frozen Mustard Greens

Calcium401 mg

40%

Boiled and Drained Frozen Mustard Greens have 400.86193 mg of Calcium per 14 ounces, which is 40% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.23 mg

25.6%

Boiled and Drained Frozen Mustard Greens have 0.23019794 mg of Copper per 14 ounces, which is 25.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron4.45 mg

55.6%

Boiled and Drained Frozen Mustard Greens have 4.4452016 mg of Iron per 14 ounces, which is 55.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium51.6 mg

12.3%

Boiled and Drained Frozen Mustard Greens have 51.59609 mg of Magnesium per 14 ounces, which is 12.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.17 mg

50.7%

Boiled and Drained Frozen Mustard Greens have 1.16686542 mg of Manganese per 14 ounces, which is 50.7% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus95 mg

13.6%

Boiled and Drained Frozen Mustard Greens have 95.25432 mg of Phosphorus per 14 ounces, which is 13.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium552 mg

16.2%

Boiled and Drained Frozen Mustard Greens have 551.68127 mg of Potassium per 14 ounces, which is 16.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.4 μg

4.33%

Boiled and Drained Frozen Mustard Greens have 2.381358 μg of Selenium per 14 ounces, which is 4.33% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium99 mg

6.6%

Boiled and Drained Frozen Mustard Greens have 99.22325 mg of Sodium per 14 ounces, which is 6.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.79 mg

7.2%

Boiled and Drained Frozen Mustard Greens have 0.793786 mg of Zinc per 14 ounces, which is 7.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water372 g

10%

Boiled and Drained Frozen Mustard Greens have 372.285634 g of Water per 14 ounces, which is 10% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Boiled and Drained Frozen Mustard Greens:

14 ounces of Cooked Frozen Mustard Greens has outstanding amounts of Vitamin A and Vitamin K.
It is an excellent source of Vitamin B6, Vitamin B9, Vitamin C and Vitamin E.
It also has a good amount of Vitamin B1 and Vitamin B2.
This vegetable has some Vitamin B3.
While 14 ounces of product has trace amounts of Vitamin B5, it has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Boiled and Drained Frozen Mustard Greens:

14 ounces of Cooked Frozen Mustard Greens is an excellent source of Calcium, Copper, Iron and Manganese.
It has a good amount of Magnesium, Phosphorus, Potassium and Zinc.
It also has some Selenium and Sodium.

Macronutrients in 14 ounces of Boiled and Drained Frozen Mustard Greens:

14 ounces of Cooked Frozen Mustard Greens is an excellent source of Fiber.
It has a good amount of Carbohydrate and Protein.
It also has some Omega 3.
While 14 ounces of product has trace amounts of Fat and Sugars, it has no Saturated Fat and Omega 6.

Compare Boiled and Drained Frozen Mustard Greens with:

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Food Info

Nutrients in 14 ounces of Cooked Frozen Mustard Greens

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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