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Mustard Greens

Mustard Greens

Description

Mustard greens, the leaves of mustard plants, of the Brassicaceous genus also cultivated for their flavorful seeds. Mustard greens are a very good source of provitamin A carotenoids, vitamin C, iron, and calcium.

Available all year.

Caloric Content

1 2 3
Calories: 141 11 14
Protein:13.61.581.70 gm
Carbohydrates:25.41.472.34 gm
Fiber: - .48 .55 gm
Total fats: 2.3 .17 .18 gm
Saturated fats: -.008.010 gm
Unsaturated fats: -.109.120 gm
Cholesterol: 0 0 0 mg



1. Raw - 1 pound, 454 grams
2. Boiled, Drained - 1/2 cup chopped, 70 grams
3. Frozen, Boiled, Drained - 1/2 cup chopped, 75 grams

Vitamin Content

1 2
Vitamin A:317502122 IU
Thiamine: .50 .029 mg
Vitamin B-2: 1 .044 mg
Vitamin B-6: - - mg
Vitamin B-12: - 0 mcg
Biotin: - - mcg
Niacin: 3.6 .303 mg
Pantothenic Acid: - .084 mg
Folic acid: - - mcg
Vitamin C: 440 17.7 mg
Vitamin E: - - IU



1. Raw - 1 pound, 454 grams
2. Boiled, Drained - 1/2 cup chopped, 70 grams

3 USRDA
Vitamin A:33525000 IU
Thiamine: .030 1.7 mg
Vitamin B-2: .040 1.7 mg
Vitamin B-6: .081 2.0 mg
Vitamin B-12: 0 6 mcg
Biotin: - 300 mcg
Niacin: .194 20 mg
Pantothenic Acid: .012 10 mg
Folic acid: - 400 mcg
Vitamin C: 10.4 60 mg
Vitamin E: - 30 IU



3. Frozen, Boiled, Drained - 1/2 cup chopped, 75 grams

Mineral Content

1 2
Calcium: 830 52 mg
Copper: - - mg
Iron: 13.6 .49 mg
Magnesium: - 10 mg
Manganese: - - mg
Phosphorus: 227 29 mg
Potassium:1710141 mg
Selenium: - - mcg
Sodium: 145 11 mg
Zinc: - - mg



1. Raw - 1 pound, 454 grams
2. Boiled, Drained - 1/2 cup chopped, 70 grams

3 USRDA
Calcium: 751000 mg
Copper:.044 2 mg
Iron: .84 18 mg
Magnesium: 10 400 mg
Manganese:.221 n/a mg
Phosphorus: 181000 mg
Potassium: 104 n/a mg
Selenium: - n/a mcg
Sodium: 19 n/a mg
Zinc: .15 15 mg



1. Raw - 1 pound, 454 grams
2. Boiled, Drained - 1/2 cup chopped, 70 grams
3. Frozen, Boiled, Drained - 1/2 cup chopped, 75 grams

Amino Acid Content

1 2 3
Tryptophan:-.018.019 gm
Threonine:-.042.045 gm
Isoleucine: -.057.062 gm
Leucine:-.048 .053 gm
Lysine:-.072.077 gm
Methionine:-.015.016 gm
Cysteine:- .024.026 gm
Phenylalanine:-.042.045 gm
Tyrosine:-.083.087 gm
Valine: - .062.090 gm
Arginine: -.116.066 gm
Histidine: - .028.125 gm
Alanine:- -.031 gm
Aspartic acid:- - - gm
Glutamic acid:- - - gm
Glycine:- - - gm
Proline:- - - gm
Serine:- - - gm



1. Raw - 1 pound, 454 grams
2. Boiled, Drained - 1/2 cup chopped, 70 grams
3. Frozen, Boiled, Drained - 1/2 cup chopped, 75 grams

References

Rosenthal, S. Fresh Food. E. P. Dutton: New York. 1978.

United States Department of Agriculture. Composition of Foods: Vegetables and Vegetable Products-Raw-Processed-Prepared. Washington D.C. 1984.