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Nutrients in 1 kilogram of Boiled Mustard Greens

Boiled and Drained Mustard Greens.

Macros Ratio

Protein Fat Carbs
31%
13%
56%
1 kg ▼

Macro Nutrients

Boiled Mustard Greens
Energy260 kcal
8.97%
Boiled and Drained Mustard Greens have 260 kcal of Energy per 1 kilogram, which is 8.97% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat4.7 g
4.85%
Boiled and Drained Mustard Greens have 4.7 g of Fat per 1 kilogram, which is 4.85% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.12 g
0.38%
Boiled and Drained Mustard Greens have 0.12 g of Saturated Fat per 1 kilogram, which is 0.38% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.22 g
13.8%
Boiled and Drained Mustard Greens have 0.22 g of Omega 3 per 1 kilogram, which is 13.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.24 g
1.4%
Boiled and Drained Mustard Greens have 0.24 g of Omega 6 per 1 kilogram, which is 1.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Mustard Greens have 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate45 g
34.7%
Boiled and Drained Mustard Greens have 45.1 g of Carbohydrate per 1 kilogram, which is 34.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars14 g
19.4%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Mustard Greens have 14.1 g of Sugars per 1 kilogram, which is 19.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber20 g
52.6%
Boiled and Drained Mustard Greens have 20 g of Fiber per 1 kilogram, which is 52.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein25.6 g
45.7%
Boiled and Drained Mustard Greens have 25.6 g of Protein per 1 kilogram, which is 45.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Mustard Greens
Vitamin A6180 μg
687%
RAE, retinol activity equivalents
Boiled and Drained Mustard Greens have 6180 μg of Vitamin A per 1 kilogram, which is 687% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.41 mg
34%
Thiamine
Boiled and Drained Mustard Greens have 0.41 mg of Vitamin B1 per 1 kilogram, which is 34% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.63 mg
48.5%
Riboflavin
Boiled and Drained Mustard Greens have 0.63 mg of Vitamin B2 per 1 kilogram, which is 48.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.33 mg
27%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Mustard Greens have 4.33 mg of Vitamin B3 per 1 kilogram, which is 27% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.2 mg
24%
Pantothenic acid
Boiled and Drained Mustard Greens have 1.2 mg of Vitamin B5 per 1 kilogram, which is 24% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.98 mg
75.4%
Pyridoxine
Boiled and Drained Mustard Greens have 0.98 mg of Vitamin B6 per 1 kilogram, which is 75.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B990 μg
22.5%
Folates and Folic Acid
Boiled and Drained Mustard Greens have 90 μg of Vitamin B9 per 1 kilogram, which is 22.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Mustard Greens have 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C253 mg
281%
Ascorbic acid
Boiled and Drained Mustard Greens have 253 mg of Vitamin C per 1 kilogram, which is 281% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Mustard Greens have 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E18 mg
119%
Tocopherols and Tocotrienols
Boiled and Drained Mustard Greens have 17.8 mg of Vitamin E per 1 kilogram, which is 119% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K5927 μg
4939%
Phytomenadione or phylloquinone
Boiled and Drained Mustard Greens have 5927 μg of Vitamin K per 1 kilogram, which is 4939% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Mustard Greens
Calcium1180 mg
118%
Boiled and Drained Mustard Greens have 1180 mg of Calcium per 1 kilogram, which is 118% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.46 mg
162%
Boiled and Drained Mustard Greens have 1.46 mg of Copper per 1 kilogram, which is 162% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron8.7 mg
109%
Boiled and Drained Mustard Greens have 8.7 mg of Iron per 1 kilogram, which is 109% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium130 mg
31%
Boiled and Drained Mustard Greens have 130 mg of Magnesium per 1 kilogram, which is 31% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese
NA
No information available
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus420 mg
60%
Boiled and Drained Mustard Greens have 420 mg of Phosphorus per 1 kilogram, which is 60% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1620 mg
47.6%
Boiled and Drained Mustard Greens have 1620 mg of Potassium per 1 kilogram, which is 47.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium6 μg
11%
Boiled and Drained Mustard Greens have 6 μg of Selenium per 1 kilogram, which is 11% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium90 mg
6%
Boiled and Drained Mustard Greens have 90 mg of Sodium per 1 kilogram, which is 6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.2 mg
20%
Boiled and Drained Mustard Greens have 2.2 mg of Zinc per 1 kilogram, which is 20% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water918 g
25%
Boiled and Drained Mustard Greens have 917.8 g of Water per 1 kilogram, which is 25% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Boiled and Drained Mustard Greens:
Minerals in 1 kilogram of Boiled and Drained Mustard Greens:
Macronutrients in 1 kilogram of Boiled and Drained Mustard Greens:



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