Mustard greens, frozen, cooked, boiled, drained, without salt

Plant foods · Vegetables · All vegetables

g
Macronutrients 82 / 100 How is this scored?

Composition

Energy

Protein 2.3 g · 9 kcal/100g
Fat 0.3 g · 2 kcal/100g
Carbs 3.1 g · 12 kcal/100g
Fiber 2.8 g
Water 94 g
Total energy 19 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.
0.0g
Omega-6
0.02g

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 99%

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 354 µg
Vitamin C 13.8 mg
Vitamin D 0.0 µg
Vitamin E 1.4 mg
Vitamin K 335 µg
Thiamin (B1) 0.04 mg
Riboflavin (B2) 0.05 mg
Niacin (B3) 0.3 mg
Pantothenic (B5) 0.0 mg
Vitamin B6 0.11 mg
Folate (B9) 70 µg
Vitamin B12 0.00 µg

Minerals

Calcium 101 mg
Iron 1.1 mg
Magnesium 13 mg
Phosphorus 24 mg
Potassium 139 mg
Sodium 25 mg
Zinc 0.2 mg
Copper 0.06 mg
Manganese 0.29 mg
Selenium 0.6 µg

Notable source of Vitamin K (447% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.