Mustard greens, frozen, unprepared

Plant foods · Vegetables · All vegetables

g
Macronutrients 81 / 100 How is this scored?

Composition

Energy

Protein 2.5 g · 10 kcal/100g
Fat 0.3 g · 2 kcal/100g
Carbs 3.4 g · 14 kcal/100g
Fiber 3.3 g
Water 93 g
Total energy 20 kcal

Macro balance aligns with EFSA guidelines (38% protein, 9% fat, 52% carbs)

Fat quality 68 / 100 How is this scored?
Total fat
0.3g
Saturated
0.0g
Monounsat.
0.1g
Polyunsat.
0.1g
Omega-6
0.03g

Saturated fat is 0.6% of energy, within the WHO limit of 10%.

Protein quality 52 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 52%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Leucine (52% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 39 / 100 How is this scored?

Vitamins

Vitamin A 258 µg
Vitamin C 25.3 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.05 mg
Riboflavin (B2) 0.06 mg
Niacin (B3) 0.3 mg
Pantothenic (B5) 0.0 mg
Vitamin B6 0.13 mg
Folate (B9) 138 µg
Vitamin B12 0.00 µg

Minerals

Calcium 116 mg
Iron 1.3 mg
Magnesium 15 mg
Phosphorus 30 mg
Potassium 170 mg
Sodium 29 mg
Zinc 0.2 mg
Copper 0.07 mg
Manganese 0.34 mg
Selenium 0.7 µg

Notable source of Folate (B9) (69% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.