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Nutrients in 300 calories of Cooked Frozen Mustard Greens

Boiled and Drained Frozen Mustard Greens.

Weight per 300 Calories

Cooked Frozen Mustard Greens
1579g

Boiled and Drained Frozen Mustard Greens has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
38%
9%
53%
300 kcal ▼

Macro Nutrients

Cooked Frozen Mustard Greens
Energy300 kcal
10.3%
Boiled and Drained Frozen Mustard Greens have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat3.95 g
4.07%
Boiled and Drained Frozen Mustard Greens have 3.9473684210526 g of Fat per 300 calories, which is 4.07% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.21 g
0.64%
Boiled and Drained Frozen Mustard Greens have 0.20526315789474 g of Saturated Fat per 300 calories, which is 0.64% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.35 g
21.7%
Boiled and Drained Frozen Mustard Greens have 0.34736842105263 g of Omega 3 per 300 calories, which is 21.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.38 g
2.23%
Boiled and Drained Frozen Mustard Greens have 0.37894736842105 g of Omega 6 per 300 calories, which is 2.23% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Frozen Mustard Greens have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate49 g
37.8%
Boiled and Drained Frozen Mustard Greens have 49.105263157895 g of Carbohydrate per 300 calories, which is 37.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars5.05 g
6.97%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Frozen Mustard Greens have 5.0526315789474 g of Sugars per 300 calories, which is 6.97% 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
Fiber44.2 g
116%
Boiled and Drained Frozen Mustard Greens have 44.210526315789 g of Fiber per 300 calories, which is 116% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein36 g
64%
Boiled and Drained Frozen Mustard Greens have 35.842105263158 g of Protein per 300 calories, which is 64% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Frozen Mustard Greens
Vitamin A5589 μg
621%
RAE, retinol activity equivalents
Boiled and Drained Frozen Mustard Greens have 5589.4736842105 μg of Vitamin A per 300 calories, which is 621% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.63 mg
52.6%
Thiamine
Boiled and Drained Frozen Mustard Greens have 0.63157894736842 mg of Vitamin B1 per 300 calories, which is 52.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.84 mg
64.4%
Riboflavin
Boiled and Drained Frozen Mustard Greens have 0.83684210526316 mg of Vitamin B2 per 300 calories, which is 64.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.07 mg
25.5%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Frozen Mustard Greens have 4.0736842105263 mg of Vitamin B3 per 300 calories, which is 25.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.25 mg
5.05%
Pantothenic acid
Boiled and Drained Frozen Mustard Greens have 0.25263157894737 mg of Vitamin B5 per 300 calories, which is 5.05% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.7 mg
131%
Pyridoxine
Boiled and Drained Frozen Mustard Greens have 1.7052631578947 mg of Vitamin B6 per 300 calories, which is 131% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B91105 μg
276%
Folates and Folic Acid
Boiled and Drained Frozen Mustard Greens have 1105.2631578947 μg of Vitamin B9 per 300 calories, which is 276% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Frozen Mustard Greens have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C218 mg
242%
Ascorbic acid
Boiled and Drained Frozen Mustard Greens have 217.89473684211 mg of Vitamin C per 300 calories, which is 242% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Frozen Mustard Greens have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E21.3 mg
142%
Tocopherols and Tocotrienols
Boiled and Drained Frozen Mustard Greens have 21.315789473684 mg of Vitamin E per 300 calories, which is 142% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K5291 μg
4409%
Phytomenadione or phylloquinone
Boiled and Drained Frozen Mustard Greens have 5291.0526315789 μg of Vitamin K per 300 calories, which is 4409% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Frozen Mustard Greens
Calcium1595 mg
159%
Boiled and Drained Frozen Mustard Greens have 1594.7368421053 mg of Calcium per 300 calories, which is 159% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.92 mg
102%
Boiled and Drained Frozen Mustard Greens have 0.91578947368421 mg of Copper per 300 calories, which is 102% 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
Iron17.7 mg
221%
Boiled and Drained Frozen Mustard Greens have 17.684210526316 mg of Iron per 300 calories, which is 221% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium205 mg
49%
Boiled and Drained Frozen Mustard Greens have 205.26315789474 mg of Magnesium per 300 calories, which is 49% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese4.64 mg
202%
Boiled and Drained Frozen Mustard Greens have 4.6421052631579 mg of Manganese per 300 calories, which is 202% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus379 mg
54%
Boiled and Drained Frozen Mustard Greens have 378.94736842105 mg of Phosphorus per 300 calories, which is 54% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2195 mg
64.6%
Boiled and Drained Frozen Mustard Greens have 2194.7368421053 mg of Potassium per 300 calories, which is 64.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium9.47 μg
17.2%
Boiled and Drained Frozen Mustard Greens have 9.4736842105263 μg of Selenium per 300 calories, which is 17.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium395 mg
26.3%
Boiled and Drained Frozen Mustard Greens have 394.73684210526 mg of Sodium per 300 calories, which is 26.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.16 mg
28.7%
Boiled and Drained Frozen Mustard Greens have 3.1578947368421 mg of Zinc per 300 calories, which is 28.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water1481 g
40%
Boiled and Drained Frozen Mustard Greens have 1481.0526315789 g of Water per 300 calories, which is 40% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Boiled and Drained Frozen Mustard Greens:
Minerals in 300 calories of Boiled and Drained Frozen Mustard Greens:
Macronutrients in 300 calories of Boiled and Drained Frozen Mustard Greens:



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