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: | 13.6 | 1.58 | 1.70 gm | |
| Carbohydrates: | 25.4 | 1.47 | 2.34 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: | 31750 | 2122 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: | 3352 | 5000 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: | 1710 | 141 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: | 75 | 1000 mg |
| Copper: | .044 | 2 mg |
| Iron: | .84 | 18 mg |
| Magnesium: | 10 | 400 mg |
| Manganese: | .221 | n/a mg |
| Phosphorus: | 18 | 1000 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.
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