Nutrients in 7 ounces of Cooked Frozen Mustard Greens

Boiled and Drained Frozen Mustard Greens.

Macros Ratio

Protein Fat Carbs

38%

53%

7 oz ▼

Macro Nutrients

Cooked Frozen Mustard Greens

Energy37.7 kcal

1.3%

Boiled and Drained Frozen Mustard Greens have 37.704835 kcal of Energy per 7 ounces, which is 1.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.5 g

0.51%

Boiled and Drained Frozen Mustard Greens have 0.49611625 g of Fat per 7 ounces, which is 0.51% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.026 g

0.081%

Boiled and Drained Frozen Mustard Greens have 0.025798045 g of Saturated Fat per 7 ounces, which is 0.081% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.044 g

2.73%

Boiled and Drained Frozen Mustard Greens have 0.04365823 g of Omega 3 per 7 ounces, which is 2.73% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.048 g

0.28%

Boiled and Drained Frozen Mustard Greens have 0.04762716 g of Omega 6 per 7 ounces, which is 0.28% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate6.17 g

4.75%

Boiled and Drained Frozen Mustard Greens have 6.17168615 g of Carbohydrate per 7 ounces, which is 4.75% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.64 g

0.88%

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

Boiled and Drained Frozen Mustard Greens have 0.6350288 g of Sugars per 7 ounces, which is 0.88% 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

Fiber5.56 g

14.6%

Boiled and Drained Frozen Mustard Greens have 5.556502 g of Fiber per 7 ounces, which is 14.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.5 g

8.04%

Boiled and Drained Frozen Mustard Greens have 4.50473555 g of Protein per 7 ounces, which is 8.04% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Frozen Mustard Greens

Vitamin A703 μg

78%

RAE, retinol activity equivalents

Boiled and Drained Frozen Mustard Greens have 702.50061 μg of Vitamin A per 7 ounces, which is 78% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.079 mg

6.6%

Thiamine

Boiled and Drained Frozen Mustard Greens have 0.0793786 mg of Vitamin B1 per 7 ounces, which is 6.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.11 mg

8.1%

Riboflavin

Boiled and Drained Frozen Mustard Greens have 0.105176645 mg of Vitamin B2 per 7 ounces, which is 8.1% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.51 mg

3.2%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Frozen Mustard Greens have 0.51199197 mg of Vitamin B3 per 7 ounces, which is 3.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.032 mg

0.64%

Pantothenic acid

Boiled and Drained Frozen Mustard Greens have 0.03175144 mg of Vitamin B5 per 7 ounces, which is 0.64% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.21 mg

16.5%

Pyridoxine

Boiled and Drained Frozen Mustard Greens have 0.21432222 mg of Vitamin B6 per 7 ounces, which is 16.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9139 μg

34.7%

Folates and Folic Acid

Boiled and Drained Frozen Mustard Greens have 138.91255 μg of Vitamin B9 per 7 ounces, which is 34.7% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C27.4 mg

30.4%

Ascorbic acid

Boiled and Drained Frozen Mustard Greens have 27.385617 mg of Vitamin C per 7 ounces, which is 30.4% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.68 mg

18%

Tocopherols and Tocotrienols

Boiled and Drained Frozen Mustard Greens have 2.67902775 mg of Vitamin E per 7 ounces, which is 18% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K665 μg

554%

Phytomenadione or phylloquinone

Boiled and Drained Frozen Mustard Greens have 664.9942215 μg of Vitamin K per 7 ounces, which is 554% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Frozen Mustard Greens

Calcium200 mg

20%

Boiled and Drained Frozen Mustard Greens have 200.430965 mg of Calcium per 7 ounces, which is 20% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.12 mg

12.8%

Boiled and Drained Frozen Mustard Greens have 0.11509897 mg of Copper per 7 ounces, which is 12.8% 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

Iron2.22 mg

27.8%

Boiled and Drained Frozen Mustard Greens have 2.2226008 mg of Iron per 7 ounces, which is 27.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium25.8 mg

6.14%

Boiled and Drained Frozen Mustard Greens have 25.798045 mg of Magnesium per 7 ounces, which is 6.14% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.58 mg

25.4%

Boiled and Drained Frozen Mustard Greens have 0.58343271 mg of Manganese per 7 ounces, which is 25.4% 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

Phosphorus47.6 mg

6.8%

Boiled and Drained Frozen Mustard Greens have 47.62716 mg of Phosphorus per 7 ounces, which is 6.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium276 mg

8.1%

Boiled and Drained Frozen Mustard Greens have 275.840635 mg of Potassium per 7 ounces, which is 8.1% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.2 μg

2.16%

Boiled and Drained Frozen Mustard Greens have 1.190679 μg of Selenium per 7 ounces, which is 2.16% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium49.6 mg

3.3%

Boiled and Drained Frozen Mustard Greens have 49.611625 mg of Sodium per 7 ounces, which is 3.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.4 mg

3.6%

Boiled and Drained Frozen Mustard Greens have 0.396893 mg of Zinc per 7 ounces, which is 3.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water186 g

5.03%

Boiled and Drained Frozen Mustard Greens have 186.142817 g of Water per 7 ounces, which is 5.03% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Boiled and Drained Frozen Mustard Greens:

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

Minerals in 7 ounces of Boiled and Drained Frozen Mustard Greens:

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

Macronutrients in 7 ounces of Boiled and Drained Frozen Mustard Greens:

7 ounces of Cooked Frozen Mustard Greens has a good amount of Fiber and Protein.
It has some Omega 3 and Carbohydrate.
While 7 ounces of product has trace amounts of Sugars, it has no Fat, Saturated Fat and Omega 6.

Compare Boiled and Drained Frozen Mustard Greens with:

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Food Info

Nutrients in 7 ounces of Cooked Frozen Mustard Greens

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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