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Nutrients in 7 ounces of Mustard Greens

Raw Mustard Greens (Brassica juncea).

Macros Ratio

Protein Fat Carbs
34%
11%
55%
7 oz ▼

Macro Nutrients

Mustard Greens
Energy53.6 kcal
1.85%
Raw Mustard Greens have 53.580555 kcal of Energy per 7 ounces, which is 1.85% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.83 g
0.86%
Raw Mustard Greens have 0.8334753 g of Fat per 7 ounces, which is 0.86% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.02 g
0.062%
Raw Mustard Greens have 0.01984465 g of Saturated Fat per 7 ounces, which is 0.062% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.036 g
2.23%
Raw Mustard Greens have 0.03572037 g of Omega 3 per 7 ounces, which is 2.23% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.04 g
0.23%
Raw Mustard Greens have 0.0396893 g of Omega 6 per 7 ounces, which is 0.23% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw 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
Carbohydrate9.27 g
7.13%
Raw Mustard Greens have 9.26745155 g of Carbohydrate per 7 ounces, which is 7.13% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.6 g
3.6%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Mustard Greens have 2.6194938 g of Sugars per 7 ounces, which is 3.6% 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
Fiber6.35 g
16.7%
Raw Mustard Greens have 6.350288 g of Fiber per 7 ounces, which is 16.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein5.68 g
10%
Raw Mustard Greens have 5.6755699 g of Protein per 7 ounces, which is 10% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mustard Greens
Vitamin A300 μg
33.3%
RAE, retinol activity equivalents
Raw Mustard Greens have 299.654215 μg of Vitamin A per 7 ounces, which is 33.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.16 mg
13.2%
Thiamine
Raw Mustard Greens have 0.1587572 mg of Vitamin B1 per 7 ounces, which is 13.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.22 mg
16.8%
Riboflavin
Raw Mustard Greens have 0.21829115 mg of Vitamin B2 per 7 ounces, which is 16.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.6 mg
9.92%
Niacin, nicotinic acid, niacinamide
Raw Mustard Greens have 1.587572 mg of Vitamin B3 per 7 ounces, which is 9.92% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.42 mg
8.33%
Pantothenic acid
Raw Mustard Greens have 0.41673765 mg of Vitamin B5 per 7 ounces, which is 8.33% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.36 mg
27.5%
Pyridoxine
Raw Mustard Greens have 0.3572037 mg of Vitamin B6 per 7 ounces, which is 27.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B924 μg
5.95%
Folates and Folic Acid
Raw Mustard Greens have 23.81358 μg of Vitamin B9 per 7 ounces, which is 5.95% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw 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 C139 mg
154%
Ascorbic acid
Raw Mustard Greens have 138.91255 mg of Vitamin C per 7 ounces, which is 154% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw 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 E4 mg
26.6%
Tocopherols and Tocotrienols
Raw Mustard Greens have 3.98877465 mg of Vitamin E per 7 ounces, which is 26.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K511 μg
426%
Phytomenadione or phylloquinone
Raw Mustard Greens have 510.9997375 μg of Vitamin K per 7 ounces, which is 426% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Mustard Greens
Calcium228 mg
23%
Raw Mustard Greens have 228.213475 mg of Calcium per 7 ounces, which is 23% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.33 mg
36.4%
Raw Mustard Greens have 0.327436725 mg of Copper per 7 ounces, which is 36.4% 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
Iron3.25 mg
40.7%
Raw Mustard Greens have 3.2545226 mg of Iron per 7 ounces, which is 40.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium63.5 mg
15%
Raw Mustard Greens have 63.50288 mg of Magnesium per 7 ounces, which is 15% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese
NA
No information available
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus115 mg
16.4%
Raw Mustard Greens have 115.09897 mg of Phosphorus per 7 ounces, which is 16.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium762 mg
22.4%
Raw Mustard Greens have 762.03456 mg of Potassium per 7 ounces, which is 22.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.8 μg
3.25%
Raw Mustard Greens have 1.7860185 μg of Selenium per 7 ounces, which is 3.25% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium39.7 mg
2.65%
Raw Mustard Greens have 39.6893 mg of Sodium per 7 ounces, which is 2.65% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.5 mg
4.5%
Raw Mustard Greens have 0.49611625 mg of Zinc per 7 ounces, which is 4.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water180 g
4.86%
Raw Mustard Greens have 179.9909755 g of Water per 7 ounces, which is 4.86% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Raw Mustard Greens:
Minerals in 7 ounces of Raw Mustard Greens:
Macronutrients in 7 ounces of Raw Mustard Greens:



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