Nutrients in 500 calories of Mustard Greens

Raw Mustard Greens (Brassica juncea).

Weight per 500 Calories

Mustard Greens

1852g

Raw Mustard Greens has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

34%

11%

55%

500 kcal ▼

Macro Nutrients

Mustard Greens

Energy500 kcal

17.2%

Raw Mustard Greens have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat7.78 g

Raw Mustard Greens have 7.7777777777778 g of Fat per 500 calories, which is 8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.19 g

0.58%

Raw Mustard Greens have 0.18518518518519 g of Saturated Fat per 500 calories, which is 0.58% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.33 g

21%

Raw Mustard Greens have 0.33333333333333 g of Omega 3 per 500 calories, which is 21% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.37 g

2.18%

Raw Mustard Greens have 0.37037037037037 g of Omega 6 per 500 calories, which is 2.18% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate86.5 g

66.5%

Raw Mustard Greens have 86.481481481481 g of Carbohydrate per 500 calories, which is 66.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars24.4 g

33.7%

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

Raw Mustard Greens have 24.444444444444 g of Sugars per 500 calories, which is 33.7% 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

Fiber59.3 g

156%

Raw Mustard Greens have 59.259259259259 g of Fiber per 500 calories, which is 156% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein53 g

95%

Raw Mustard Greens have 52.962962962963 g of Protein per 500 calories, which is 95% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mustard Greens

Vitamin A2796 μg

311%

RAE, retinol activity equivalents

Raw Mustard Greens have 2796.2962962963 μg of Vitamin A per 500 calories, which is 311% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.5 mg

123%

Thiamine

Raw Mustard Greens have 1.4814814814815 mg of Vitamin B1 per 500 calories, which is 123% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.04 mg

157%

Riboflavin

Raw Mustard Greens have 2.037037037037 mg of Vitamin B2 per 500 calories, which is 157% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B315 mg

93%

Niacin, nicotinic acid, niacinamide

Raw Mustard Greens have 14.814814814815 mg of Vitamin B3 per 500 calories, which is 93% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.9 mg

77.8%

Pantothenic acid

Raw Mustard Greens have 3.8888888888889 mg of Vitamin B5 per 500 calories, which is 77.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B63.33 mg

256%

Pyridoxine

Raw Mustard Greens have 3.3333333333333 mg of Vitamin B6 per 500 calories, which is 256% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9222 μg

55.6%

Folates and Folic Acid

Raw Mustard Greens have 222.22222222222 μg of Vitamin B9 per 500 calories, which is 55.6% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1296 mg

1440%

Ascorbic acid

Raw Mustard Greens have 1296.2962962963 mg of Vitamin C per 500 calories, which is 1440% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E37.2 mg

248%

Tocopherols and Tocotrienols

Raw Mustard Greens have 37.222222222222 mg of Vitamin E per 500 calories, which is 248% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K4769 μg

3974%

Phytomenadione or phylloquinone

Raw Mustard Greens have 4768.5185185185 μg of Vitamin K per 500 calories, which is 3974% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Mustard Greens

Calcium2130 mg

213%

Raw Mustard Greens have 2129.6296296296 mg of Calcium per 500 calories, which is 213% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper3.06 mg

340%

Raw Mustard Greens have 3.0555555555556 mg of Copper per 500 calories, which is 340% 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

Iron30.4 mg

380%

Raw Mustard Greens have 30.37037037037 mg of Iron per 500 calories, which is 380% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium593 mg

141%

Raw Mustard Greens have 592.59259259259 mg of Magnesium per 500 calories, which is 141% 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

Phosphorus1074 mg

153%

Raw Mustard Greens have 1074.0740740741 mg of Phosphorus per 500 calories, which is 153% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium7111 mg

209%

Raw Mustard Greens have 7111.1111111111 mg of Potassium per 500 calories, which is 209% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium16.7 μg

30.3%

Raw Mustard Greens have 16.666666666667 μg of Selenium per 500 calories, which is 30.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium370 mg

24.7%

Raw Mustard Greens have 370.37037037037 mg of Sodium per 500 calories, which is 24.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.63 mg

42%

Raw Mustard Greens have 4.6296296296296 mg of Zinc per 500 calories, which is 42% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1680 g

45.4%

Raw Mustard Greens have 1679.6296296296 g of Water per 500 calories, which is 45.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Mustard Greens:

500 calories of Mustard Greens has outstanding amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C, Vitamin E and Vitamin K.
It is an excellent source of Vitamin B5 and Vitamin B9.
It has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Mustard Greens:

500 calories of Mustard Greens has outstanding amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Potassium.
It is an excellent source of Selenium, Sodium and Zinc.

Macronutrients in 500 calories of Raw Mustard Greens:

500 calories of Mustard Greens has outstanding amounts of Fiber and Protein.
It is an excellent source of Omega 3, Carbohydrate and Sugars.
It also has a good amount of Fat.
While 500 calories of product has trace amounts of Omega 6, it has no Saturated Fat.

Compare Raw Mustard Greens with:

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

Food Info

Nutrients in 500 calories of Mustard Greens

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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