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Mustard Greens Nutrition

Mustard Greens Nutrition Packed full of vital nutrients, including a great mixture of free radical fighters, mustard greens nutrition are a powerhouse of phytonutrients.

  • Mustard greens nutrition are an excellent source of vitamin A which is good for maintaining eye health and also helps to fight off viral infections.

  • Mustard greens also contain an excellent amount of beta carotene which protects the bodies' cells from free radical damage and provides a source of vitamin A. Beta carotene also helps the immune and reproductive systems to work properly.

  • Mustard greens nutrition also provides an excellent source of lutein and zeaxanthin which helps to protect the body from free radical damage and also plays a part in eye health.

  • Mustard greens are an excellent source of vitamin K which helps with blood clotting and can prevent postmenopausal bone loss. Vitamin K can also protect against liver and prostate cancer.

  • Mustard greens nutrition also provides a good amount of vitamin C which helps to protect the cells and tissues from free radical damage, thereby helping to prevent cancer. Vitamin C also aids in dietary iron absorption.

  • One cup of mustard greens contain around 15 calories.



    THE FULL NUTRITIONAL VALUE OF MUSTARD GREENS:

    Mustard greens, raw

    Refuse: 7%  (Bases)
    Scientific Name:  Brassica juncea
    NDB No: 11270 (Nutrient values and weights are for edible portion)

    Nutrient Units 1.00 X 1 cup, chopped
    -------
    56g
    Proximates
    Water
    g
    50.85
    Energy
    kcal
    15
    Energy
    kJ
    61
    Protein
    g
    1.51
    Total lipid (fat)
    g
    0.11
    Ash
    g
    0.78
    Carbohydrate, by difference
    g
    2.74
    Fiber, total dietary
    g
    1.8
    Sugars, total
    g
    0.90
    Minerals
    Calcium, Ca
    mg
    58
    Iron, Fe
    mg
    0.82
    Magnesium, Mg
    mg
    18
    Phosphorus, P
    mg
    24
    Potassium, K
    mg
    198
    Sodium, Na
    mg
    14
    Zinc, Zn
    mg
    0.11
    Copper, Cu
    mg
    0.082
    Manganese, Mn
    mg
    0.269
    Selenium, Se
    mcg
    0.5
    Vitamins
    Vitamin C, total ascorbic acid
    mg
    39.2
    Thiamin
    mg
    0.045
    Riboflavin
    mg
    0.062
    Niacin
    mg
    0.448
    Pantothenic acid
    mg
    0.118
    Vitamin B-6
    mg
    0.101
    Folate, total
    mcg
    105
    Folic acid
    mcg
    0
    Folate, food
    mcg
    105
    Folate, DFE
    mcg_DFE
    105
    Choline, total
    mg
    0.2
    Vitamin B-12
    mcg
    0.00
    Vitamin B-12, added
    mcg
    0.00
    Vitamin A, RAE
    mcg_RAE
    294
    Retinol
    mcg
    0
    Carotene, beta
    mcg
    3528
    Carotene, alpha
    mcg
    0
    Cryptoxanthin, beta
    mcg
    0
    Vitamin A, IU
    IU
    5880
    Lycopene
    mcg
    0
    Lutein + zeaxanthin
    mcg
    5544
    Vitamin E (alpha-tocopherol)
    mg
    1.13
    Vitamin E, added
    mg
    0.00
    Vitamin D (D2 + D3)
    mcg
    0.0
    Vitamin D
    IU
    0
    Vitamin K (phylloquinone)
    mcg
    278.5
    Lipids
    Fatty acids, total saturated
    g
    0.006
    4:0
    g
    0.000
    6:0
    g
    0.000
    8:0
    g
    0.000
    10:0
    g
    0.000
    12:0
    g
    0.000
    14:0
    g
    0.000
    16:0
    g
    0.003
    18:0
    g
    0.001
    Fatty acids, total monounsaturated
    g
    0.052
    16:1 undifferentiated
    g
    0.000
    18:1 undifferentiated
    g
    0.008
    20:1
    g
    0.011
    22:1 undifferentiated
    g
    0.032
    Fatty acids, total polyunsaturated
    g
    0.021
    18:2 undifferentiated
    g
    0.011
    18:3 undifferentiated
    g
    0.010
    18:4
    g
    0.000
    20:4 undifferentiated
    g
    0.000
    20:5 n-3 (EPA)
    g
    0.000
    22:5 n-3 (DPA)
    g
    0.000
    22:6 n-3 (DHA)
    g
    0.000
    Cholesterol
    mg
    0
    Amino acids
    Tryptophan
    g
    0.017
    Threonine
    g
    0.040
    Isoleucine
    g
    0.055
    Leucine
    g
    0.046
    Lysine
    g
    0.069
    Methionine
    g
    0.014
    Cystine
    g
    0.022
    Phenylalanine
    g
    0.040
    Tyrosine
    g
    0.080
    Valine
    g
    0.059
    Arginine
    g
    0.110
    Histidine
    g
    0.027
    Other
    Alcohol, ethyl
    g
    0.0
    Caffeine
    mg
    0
    Theobromine
    mg
    0
    USDA National Nutrient Database for Standard Reference, Release 22 (2009)

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