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Nutrients in 100 calories of Cooked Frozen Mustard Greens

Boiled and Drained Frozen Mustard Greens.

Weight per 100 Calories

Cooked Frozen Mustard Greens
526g

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

Macros Ratio

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

Macro Nutrients

Cooked Frozen Mustard Greens
Energy100 kcal
3.45%
Boiled and Drained Frozen Mustard Greens have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.3 g
1.36%
Boiled and Drained Frozen Mustard Greens have 1.3157894736842 g of Fat per 100 calories, which is 1.36% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.068 g
0.21%
Boiled and Drained Frozen Mustard Greens have 0.068421052631579 g of Saturated Fat per 100 calories, which is 0.21% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.12 g
7.24%
Boiled and Drained Frozen Mustard Greens have 0.11578947368421 g of Omega 3 per 100 calories, which is 7.24% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.13 g
0.74%
Boiled and Drained Frozen Mustard Greens have 0.12631578947368 g of Omega 6 per 100 calories, which is 0.74% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate16.4 g
12.6%
Boiled and Drained Frozen Mustard Greens have 16.368421052632 g of Carbohydrate per 100 calories, which is 12.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.7 g
2.32%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Frozen Mustard Greens have 1.6842105263158 g of Sugars per 100 calories, which is 2.32% 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
Fiber14.7 g
38.8%
Boiled and Drained Frozen Mustard Greens have 14.736842105263 g of Fiber per 100 calories, which is 38.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein12 g
21.3%
Boiled and Drained Frozen Mustard Greens have 11.947368421053 g of Protein per 100 calories, which is 21.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Frozen Mustard Greens
Vitamin A1863 μg
207%
RAE, retinol activity equivalents
Boiled and Drained Frozen Mustard Greens have 1863.1578947368 μg of Vitamin A per 100 calories, which is 207% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.21 mg
17.5%
Thiamine
Boiled and Drained Frozen Mustard Greens have 0.21052631578947 mg of Vitamin B1 per 100 calories, which is 17.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.28 mg
21.5%
Riboflavin
Boiled and Drained Frozen Mustard Greens have 0.27894736842105 mg of Vitamin B2 per 100 calories, which is 21.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.36 mg
8.5%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Frozen Mustard Greens have 1.3578947368421 mg of Vitamin B3 per 100 calories, which is 8.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.084 mg
1.7%
Pantothenic acid
Boiled and Drained Frozen Mustard Greens have 0.084210526315789 mg of Vitamin B5 per 100 calories, which is 1.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.57 mg
43.7%
Pyridoxine
Boiled and Drained Frozen Mustard Greens have 0.56842105263158 mg of Vitamin B6 per 100 calories, which is 43.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9368 μg
92%
Folates and Folic Acid
Boiled and Drained Frozen Mustard Greens have 368.42105263158 μg of Vitamin B9 per 100 calories, which is 92% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C72.6 mg
80.7%
Ascorbic acid
Boiled and Drained Frozen Mustard Greens have 72.631578947368 mg of Vitamin C per 100 calories, which is 80.7% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E7.1 mg
47.4%
Tocopherols and Tocotrienols
Boiled and Drained Frozen Mustard Greens have 7.1052631578947 mg of Vitamin E per 100 calories, which is 47.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1764 μg
1470%
Phytomenadione or phylloquinone
Boiled and Drained Frozen Mustard Greens have 1763.6842105263 μg of Vitamin K per 100 calories, which is 1470% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Frozen Mustard Greens
Calcium532 mg
53%
Boiled and Drained Frozen Mustard Greens have 531.57894736842 mg of Calcium per 100 calories, which is 53% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.31 mg
34%
Boiled and Drained Frozen Mustard Greens have 0.30526315789474 mg of Copper per 100 calories, which is 34% 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
Iron5.9 mg
73.7%
Boiled and Drained Frozen Mustard Greens have 5.8947368421053 mg of Iron per 100 calories, which is 73.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium68.4 mg
16.3%
Boiled and Drained Frozen Mustard Greens have 68.421052631579 mg of Magnesium per 100 calories, which is 16.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.55 mg
67.3%
Boiled and Drained Frozen Mustard Greens have 1.5473684210526 mg of Manganese per 100 calories, which is 67.3% 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
Phosphorus126 mg
18%
Boiled and Drained Frozen Mustard Greens have 126.31578947368 mg of Phosphorus per 100 calories, which is 18% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium732 mg
21.5%
Boiled and Drained Frozen Mustard Greens have 731.57894736842 mg of Potassium per 100 calories, which is 21.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium3.16 μg
5.74%
Boiled and Drained Frozen Mustard Greens have 3.1578947368421 μg of Selenium per 100 calories, which is 5.74% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium132 mg
8.77%
Boiled and Drained Frozen Mustard Greens have 131.57894736842 mg of Sodium per 100 calories, which is 8.77% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.05 mg
9.57%
Boiled and Drained Frozen Mustard Greens have 1.0526315789474 mg of Zinc per 100 calories, which is 9.57% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water494 g
13.3%
Boiled and Drained Frozen Mustard Greens have 493.68421052632 g of Water per 100 calories, which is 13.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Boiled and Drained Frozen Mustard Greens:
Minerals in 100 calories of Boiled and Drained Frozen Mustard Greens:
Macronutrients in 100 calories of Boiled and Drained Frozen Mustard Greens:



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