Nutrients in 1 pound of Mustard Greens

Raw Mustard Greens (Brassica juncea).

Macros Ratio

Protein Fat Carbs

34%

11%

55%

1 lb ▼

Macro Nutrients

Mustard Greens

Energy122 kcal

4.22%

Raw Mustard Greens have 122.46984 kcal of Energy per 1 pound, which is 4.22% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.9 g

1.96%

Raw Mustard Greens have 1.9050864 g of Fat per 1 pound, which is 1.96% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.045 g

0.14%

Raw Mustard Greens have 0.0453592 g of Saturated Fat per 1 pound, which is 0.14% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.082 g

5.1%

Raw Mustard Greens have 0.08164656 g of Omega 3 per 1 pound, which is 5.1% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.091 g

0.53%

Raw Mustard Greens have 0.0907184 g of Omega 6 per 1 pound, which is 0.53% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate21 g

16.3%

Raw Mustard Greens have 21.1827464 g of Carbohydrate per 1 pound, which is 16.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars6 g

8.26%

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

Raw Mustard Greens have 5.9874144 g of Sugars per 1 pound, which is 8.26% 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

Fiber14.5 g

38%

Raw Mustard Greens have 14.514944 g of Fiber per 1 pound, which is 38% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13 g

23%

Raw Mustard Greens have 12.9727312 g of Protein per 1 pound, which is 23% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mustard Greens

Vitamin A685 μg

76%

RAE, retinol activity equivalents

Raw Mustard Greens have 684.92392 μg of Vitamin A per 1 pound, which is 76% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.36 mg

30.2%

Thiamine

Raw Mustard Greens have 0.3628736 mg of Vitamin B1 per 1 pound, which is 30.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.5 mg

38.4%

Riboflavin

Raw Mustard Greens have 0.4989512 mg of Vitamin B2 per 1 pound, which is 38.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.63 mg

22.7%

Niacin, nicotinic acid, niacinamide

Raw Mustard Greens have 3.628736 mg of Vitamin B3 per 1 pound, which is 22.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.95 mg

19%

Pantothenic acid

Raw Mustard Greens have 0.9525432 mg of Vitamin B5 per 1 pound, which is 19% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.82 mg

63%

Pyridoxine

Raw Mustard Greens have 0.8164656 mg of Vitamin B6 per 1 pound, which is 63% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B954.4 μg

13.6%

Folates and Folic Acid

Raw Mustard Greens have 54.43104 μg of Vitamin B9 per 1 pound, which is 13.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C318 mg

353%

Ascorbic acid

Raw Mustard Greens have 317.5144 mg of Vitamin C per 1 pound, which is 353% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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 E9.1 mg

60.8%

Tocopherols and Tocotrienols

Raw Mustard Greens have 9.1171992 mg of Vitamin E per 1 pound, which is 60.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1168 μg

973%

Phytomenadione or phylloquinone

Raw Mustard Greens have 1167.9994 μg of Vitamin K per 1 pound, which is 973% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Mustard Greens

Calcium522 mg

52%

Raw Mustard Greens have 521.6308 mg of Calcium per 1 pound, which is 52% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.75 mg

83%

Raw Mustard Greens have 0.7484268 mg of Copper per 1 pound, which is 83% 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

Iron7.44 mg

93%

Raw Mustard Greens have 7.4389088 mg of Iron per 1 pound, which is 93% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium145 mg

34.6%

Raw Mustard Greens have 145.14944 mg of Magnesium per 1 pound, which is 34.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese

No information available

Molybdenum

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

No information available

Phosphorus263 mg

37.6%

Raw Mustard Greens have 263.08336 mg of Phosphorus per 1 pound, which is 37.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1742 mg

51.2%

Raw Mustard Greens have 1741.79328 mg of Potassium per 1 pound, which is 51.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.1 μg

7.42%

Raw Mustard Greens have 4.082328 μg of Selenium per 1 pound, which is 7.42% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium91 mg

6.05%

Raw Mustard Greens have 90.7184 mg of Sodium per 1 pound, which is 6.05% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.13 mg

10.3%

Raw Mustard Greens have 1.13398 mg of Zinc per 1 pound, which is 10.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water411 g

11%

Raw Mustard Greens have 411.407944 g of Water per 1 pound, which is 11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Raw Mustard Greens:

1 pound of Mustard Greens has outstanding amounts of Vitamin C and Vitamin K.
It is an excellent source of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E.
It also has a good amount of Vitamin B5 and Vitamin B9.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 pound of Raw Mustard Greens:

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

Macronutrients in 1 pound of Raw Mustard Greens:

1 pound of Mustard Greens is an excellent source of Fiber and Protein.
It has a good amount of Carbohydrate and Sugars.
It also has some Omega 3.
While 1 pound of product has trace amounts of Fat, it has no Saturated Fat and Omega 6.

Compare Raw Mustard Greens with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 pound of Mustard Greens

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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