Frozen Mustard Greens

Mustard greens, frozen, cooked, boiled, drained, with salt

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Full Nutrition Profile

Using default Daily Values from FDA.

Set personalized Daily Values

Nutrition Facts

Serving Size

1 cup, chopped or diced (150g)

Amount per serving

Calories

29

% Daily Value *

Total Fat 0.4g

0%

Saturated Fat 0g

0%

Trans Fat 0g

Cholesterol 0mg

0%

Sodium 392mg

17%

Total Carbohydrate 4.7g

2%

Dietary Fiber 4.2g

15%

Total Sugars 0.5g

Protein 3.4g

Vitamin D 0 IU

0%

Calcium 152mg

12%

Iron 2mg

9%

Potassium 209mg

4%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Detailed Nutrient Information

Vitamin C

23%

20.7 mg

Thiamin

5%

0.06 mg

Riboflavin

6%

0.08 mg

Niacin

2%

0.39 mg

Pantothenic Acid

0%

0.02 mg

Vitamin B6

10%

0.16 mg

Folate

105 mcg

Folic Acid

0 mcg

Food Folate

105 mcg

Fortified Folate

105 mcg

Choline

0%

0.45 mg

Betaine

0.3 mg

Vitamin B12

0%

0 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

59%

531 mcg

Retinol

0 mcg

Beta Carotene

6370 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

212%

10600 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

10000 mcg

Vitamin E

14%

2.03 mg

Added Vitamin E

0 mg

Beta Tocopherol

Gamma Tocopherol

Delta Tocopherol

Alpha Tocotreniol

Beta Tocotreniol

Gamma Tocotreniol

Delta Tocotreniol

Vitamin D2 and D3

0 mcg

Vitamin D2

Vitamin D3

Vitamin D

0%

0 IU

Vitamin K

419%

503 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

12%

152 mg

Iron

9%

1.68 mg

Magnesium

5%

19.5 mg

Phosphorus

3%

36 mg

Potassium

4%

209 mg

Sodium

17%

392 mg

Zinc

3%

0.3 mg

Copper

10%

0.09 mg

Manganese

19%

0.44 mg

Selenium

2%

0.9 mcg

Fluoride

Iodine

Fat

0%

0.38 g

Saturated Fat

0%

0.02 g

Butyric Acid

Caproic Acid

Caprylic Acid

Capric Acid

Lauric Acid

Tridecylic Acid

Myristic Acid

0 g

Pentadecylic Acid

Palmitic Acid

0.01 g

Margaric Acid

Stearic Acid

0 g

Arachidic Acid

Behenic Acid

Lignoceric Acid

Monounsaturated Fat

0.17 g

Myristoleic Acid

Pentadecenoic Acid

Hexadec-9-enoic Acid

0 g

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

Octadec-9-enoic Acid

0.03 g

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0.03 g

Docos-13-enoic Acid

0.11 g

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

0.07 g

9,12-octadecadienoic Acid

0.04 g

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

0.03 g

Alpha Linolenic Acid (ALA)

Gamma Linolenic Acid (GLA)

Punicinic Acid

Paranaric Acid

Eicosadienoic Acid

Icosatrienioc Acid

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

Docosapentanoic Acid (DPA)

Docosahexanoic Acid (DHA)

Trans Fat

0 g

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

0%

0 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

7%

3.41 g

Tryptophan

0.04 g

Threonine

0.09 g

Isoleucine

0.12 g

Leucine

0.11 g

Lysine

0.15 g

Methionine

0.03 g

Cystine

0.05 g

Phenylalanine

0.09 g

Tyrosine

0.18 g

Valine

0.13 g

Arginine

0.25 g

Histidine

0.06 g

Alanine

Aspartic Acid

Glutamic Acid

Glycine

Proline

Serine

Hydroxyproline

Carbohydrates

2%

4.67 g

Fibre

15%

4.2 g

Soluble Fibre

Insoluble Fibre

Sugar

0.48 g

Added Sugar

Sucrose

Glucose

Fructose

Lactose

Maltose

Galactose

Sugar Alcohols

Starch

Calories

28.5 kcal

Water

141 g

Ash

0.86 g

Theobromine

Caffeine

Alcohol

Serving Sizes

  • 1 cup, chopped or diced (150g)
  • 1 package (10 oz) yields (212g)

Nutrient Sources

  • Excellent source of Vitamin A
  • Excellent source of Vitamin A IU
  • Excellent source of Vitamin K
  • Good source of Sodium
  • Good source of Manganese

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • High Protein
  • Low Fat
  • High Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: 59%

Limiting Amino Acid: Leucine

  • Some foods that are a good source of Leucine include soy, hemp, meat, nuts, fish, and legumes.

100g of Frozen Mustard Greens contains 2.3g of protein, which is about the same as 0.4 eggs, 0.1 chicken breasts, or 0.2 cups (44g) of black beans.

† - Not adjusted for digestibility. See the tables here for reference.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 0.5g per 1 cup, chopped or diced

High in Fiber.


Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


Zero Trans Fat.

Low in Cholesterol.

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