Nutrients in 5 ounces of Mustard Greens

Raw Mustard Greens (Brassica juncea).

Macros Ratio

Protein Fat Carbs

34%

11%

55%

5 oz ▼

Macro Nutrients

Mustard Greens

Energy38.3 kcal

1.3%

Raw Mustard Greens have 38.271825 kcal of Energy per 5 ounces, which is 1.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.6 g

0.61%

Raw Mustard Greens have 0.5953395 g of Fat per 5 ounces, which is 0.61% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.014 g

0.044%

Raw Mustard Greens have 0.01417475 g of Saturated Fat per 5 ounces, which is 0.044% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.026 g

1.6%

Raw Mustard Greens have 0.02551455 g of Omega 3 per 5 ounces, which is 1.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.028 g

0.17%

Raw Mustard Greens have 0.0283495 g of Omega 6 per 5 ounces, which is 0.17% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate6.6 g

5.1%

Raw Mustard Greens have 6.61960825 g of Carbohydrate per 5 ounces, which is 5.1% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.87 g

2.6%

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

Raw Mustard Greens have 1.871067 g of Sugars per 5 ounces, which is 2.6% 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

Fiber4.54 g

12%

Raw Mustard Greens have 4.53592 g of Fiber per 5 ounces, which is 12% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.05 g

7.24%

Raw Mustard Greens have 4.0539785 g of Protein per 5 ounces, which is 7.24% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mustard Greens

Vitamin A214 μg

23.8%

RAE, retinol activity equivalents

Raw Mustard Greens have 214.038725 μg of Vitamin A per 5 ounces, which is 23.8% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.11 mg

9.45%

Thiamine

Raw Mustard Greens have 0.113398 mg of Vitamin B1 per 5 ounces, which is 9.45% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.16 mg

12%

Riboflavin

Raw Mustard Greens have 0.15592225 mg of Vitamin B2 per 5 ounces, which is 12% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.13 mg

7.1%

Niacin, nicotinic acid, niacinamide

Raw Mustard Greens have 1.13398 mg of Vitamin B3 per 5 ounces, which is 7.1% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.3 mg

5.95%

Pantothenic acid

Raw Mustard Greens have 0.29766975 mg of Vitamin B5 per 5 ounces, which is 5.95% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.26 mg

19.6%

Pyridoxine

Raw Mustard Greens have 0.2551455 mg of Vitamin B6 per 5 ounces, which is 19.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B917 μg

4.25%

Folates and Folic Acid

Raw Mustard Greens have 17.0097 μg of Vitamin B9 per 5 ounces, which is 4.25% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C99 mg

110%

Ascorbic acid

Raw Mustard Greens have 99.22325 mg of Vitamin C per 5 ounces, which is 110% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.85 mg

19%

Tocopherols and Tocotrienols

Raw Mustard Greens have 2.84912475 mg of Vitamin E per 5 ounces, which is 19% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K365 μg

304%

Phytomenadione or phylloquinone

Raw Mustard Greens have 364.9998125 μg of Vitamin K per 5 ounces, which is 304% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Mustard Greens

Calcium163 mg

16.3%

Raw Mustard Greens have 163.009625 mg of Calcium per 5 ounces, which is 16.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.23 mg

26%

Raw Mustard Greens have 0.233883375 mg of Copper per 5 ounces, which is 26% 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

Iron2.32 mg

29%

Raw Mustard Greens have 2.324659 mg of Iron per 5 ounces, which is 29% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium45.4 mg

10.8%

Raw Mustard Greens have 45.3592 mg of Magnesium per 5 ounces, which is 10.8% 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

Phosphorus82.2 mg

11.7%

Raw Mustard Greens have 82.21355 mg of Phosphorus per 5 ounces, which is 11.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium544 mg

16%

Raw Mustard Greens have 544.3104 mg of Potassium per 5 ounces, which is 16% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.28 μg

2.3%

Raw Mustard Greens have 1.2757275 μg of Selenium per 5 ounces, which is 2.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium28.3 mg

1.9%

Raw Mustard Greens have 28.3495 mg of Sodium per 5 ounces, which is 1.9% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.35 mg

3.22%

Raw Mustard Greens have 0.35436875 mg of Zinc per 5 ounces, which is 3.22% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water129 g

3.47%

Raw Mustard Greens have 128.5649825 g of Water per 5 ounces, which is 3.47% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Mustard Greens:

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

Minerals in 5 ounces of Raw Mustard Greens:

5 ounces of Mustard Greens is an excellent source of Copper and Iron.
It has a good amount of Calcium, Magnesium, Phosphorus and Potassium.
It also has some Zinc.
The product has trace amounts of Selenium and Sodium.

Macronutrients in 5 ounces of Raw Mustard Greens:

5 ounces of Mustard Greens has a good amount of Fiber and Protein.
It has some Carbohydrate and Sugars.
While 5 ounces of product has trace amounts of Omega 3, it has no Fat, 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 5 ounces of Mustard Greens

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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