Nutrients in 1 pound of Cooked Frozen Mustard Greens

Boiled and Drained Frozen Mustard Greens.

Macros Ratio

Protein Fat Carbs

38%

53%

1 lb ▼

Macro Nutrients

Cooked Frozen Mustard Greens

Energy86 kcal

2.97%

Boiled and Drained Frozen Mustard Greens have 86.18248 kcal of Energy per 1 pound, which is 2.97% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.13 g

1.17%

Boiled and Drained Frozen Mustard Greens have 1.13398 g of Fat per 1 pound, which is 1.17% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.059 g

0.18%

Boiled and Drained Frozen Mustard Greens have 0.05896696 g of Saturated Fat per 1 pound, which is 0.18% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.1 g

6.24%

Boiled and Drained Frozen Mustard Greens have 0.09979024 g of Omega 3 per 1 pound, which is 6.24% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.11 g

0.64%

Boiled and Drained Frozen Mustard Greens have 0.10886208 g of Omega 6 per 1 pound, which is 0.64% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate14 g

11%

Boiled and Drained Frozen Mustard Greens have 14.1067112 g of Carbohydrate per 1 pound, which is 11% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.45 g

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

Boiled and Drained Frozen Mustard Greens have 1.4514944 g of Sugars per 1 pound, which is 2% 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

Fiber12.7 g

33.4%

Boiled and Drained Frozen Mustard Greens have 12.700576 g of Fiber per 1 pound, which is 33.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein10.3 g

18.4%

Boiled and Drained Frozen Mustard Greens have 10.2965384 g of Protein per 1 pound, which is 18.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Frozen Mustard Greens

Vitamin A1606 μg

178%

RAE, retinol activity equivalents

Boiled and Drained Frozen Mustard Greens have 1605.71568 μg of Vitamin A per 1 pound, which is 178% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.18 mg

15%

Thiamine

Boiled and Drained Frozen Mustard Greens have 0.1814368 mg of Vitamin B1 per 1 pound, which is 15% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.24 mg

18.5%

Riboflavin

Boiled and Drained Frozen Mustard Greens have 0.24040376 mg of Vitamin B2 per 1 pound, which is 18.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.17 mg

7.3%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Frozen Mustard Greens have 1.17026736 mg of Vitamin B3 per 1 pound, which is 7.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.073 mg

1.45%

Pantothenic acid

Boiled and Drained Frozen Mustard Greens have 0.07257472 mg of Vitamin B5 per 1 pound, which is 1.45% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.49 mg

37.7%

Pyridoxine

Boiled and Drained Frozen Mustard Greens have 0.48987936 mg of Vitamin B6 per 1 pound, which is 37.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9318 μg

79.4%

Folates and Folic Acid

Boiled and Drained Frozen Mustard Greens have 317.5144 μg of Vitamin B9 per 1 pound, which is 79.4% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C62.6 mg

69.6%

Ascorbic acid

Boiled and Drained Frozen Mustard Greens have 62.595696 mg of Vitamin C per 1 pound, which is 69.6% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E6.12 mg

41%

Tocopherols and Tocotrienols

Boiled and Drained Frozen Mustard Greens have 6.123492 mg of Vitamin E per 1 pound, which is 41% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1520 μg

1267%

Phytomenadione or phylloquinone

Boiled and Drained Frozen Mustard Greens have 1519.986792 μg of Vitamin K per 1 pound, which is 1267% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Frozen Mustard Greens

Calcium458 mg

46%

Boiled and Drained Frozen Mustard Greens have 458.12792 mg of Calcium per 1 pound, which is 46% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.26 mg

29.2%

Boiled and Drained Frozen Mustard Greens have 0.26308336 mg of Copper per 1 pound, which is 29.2% 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

Iron5.1 mg

63.5%

Boiled and Drained Frozen Mustard Greens have 5.0802304 mg of Iron per 1 pound, which is 63.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium59 mg

14%

Boiled and Drained Frozen Mustard Greens have 58.96696 mg of Magnesium per 1 pound, which is 14% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.33 mg

58%

Boiled and Drained Frozen Mustard Greens have 1.33356048 mg of Manganese per 1 pound, which is 58% 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

Phosphorus109 mg

15.6%

Boiled and Drained Frozen Mustard Greens have 108.86208 mg of Phosphorus per 1 pound, which is 15.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium630 mg

18.5%

Boiled and Drained Frozen Mustard Greens have 630.49288 mg of Potassium per 1 pound, which is 18.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.72 μg

4.95%

Boiled and Drained Frozen Mustard Greens have 2.721552 μg of Selenium per 1 pound, which is 4.95% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium113 mg

7.56%

Boiled and Drained Frozen Mustard Greens have 113.398 mg of Sodium per 1 pound, which is 7.56% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.91 mg

8.25%

Boiled and Drained Frozen Mustard Greens have 0.907184 mg of Zinc per 1 pound, which is 8.25% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water425 g

11.5%

Boiled and Drained Frozen Mustard Greens have 425.469296 g of Water per 1 pound, which is 11.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Boiled and Drained Frozen Mustard Greens:

1 pound 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, Vitamin B2 and Vitamin B3.
While 1 pound of product has trace amounts of Vitamin B5, it has no Vitamin B12 and Vitamin D.

Minerals in 1 pound of Boiled and Drained Frozen Mustard Greens:

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

Macronutrients in 1 pound of Boiled and Drained Frozen Mustard Greens:

1 pound 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 1 pound 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 1 pound of Cooked Frozen Mustard Greens

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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