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Nutritional Data for 100 grams of MUSTARD GREENS; CKD, BOILED, DRAINED, WO/SALT

Mean value per 100.00 grams edible part;  0.0% refuse 
Portions:  1/2 CUP CHOPPED = 70.00 gm, 1 CUP CHOPPED = 140.00 gm
11.3% Cals from fat, 48.3% Cals from protein, 40.4% Cals from carbs.

                                          Male    Female
Name                    Unit    Amount    %RDA     %RDA
Food energy             KCal:   15.000     0.5%     0.7%
Protein                 Gms :    2.260     3.6%     4.5%
Total lipid (fat)       Gms :    0.240     0.2%     0.3%
Carbohydrate, by diff.  Gms :    2.100     0.4%     0.6%
Total saturated fat     Gms :    0.012     0.0%     0.0%
Ttl monounsaturated fat Gms :    0.110
Ttl polyunsaturated fat Gms :    0.046
Cholesterol             Mg  :    0.000     0.0%     0.0%
Sodium                  Mg  :   16.000     3.2%     3.2%
Total dietary fiber     Gms :    2.000     8.0%     8.0%
Vitamin A               Re  :  303.000    30.3%    37.9%
Vitamin A               IU  : 3031.000
Ascorbic acid           Mg  :   25.300    42.2%    42.2%
Thiamin                 Mg  :    0.041     2.7%     3.7%
Riboflavin              Mg  :    0.063     3.7%     4.8%
Niacin                  Mg  :    0.433     2.3%     2.9%
Vitamin B6              Mg  :    0.098     4.9%     6.1%
Folacin                 Mcg :   73.400    36.7%    40.8%
Vitamin B12             Mcg :    0.000     0.0%     0.0%
Potassium               Mg  :  202.000    10.1%    10.1%
Calcium                 Mg  :   74.000     9.2%     9.2%
Phosphorus              Mg  :   41.000     5.1%     5.1%
Magnesium               Mg  :   15.000     4.3%     5.4%
Iron                    Mg  :    0.700     7.0%     4.7%
Zinc                    Mg  :    0.110     0.7%     0.9%
Pantothenic acid        Mg  :    0.120     2.4%     2.4%
Copper                  Mg  :    0.084     4.2%     4.2%
Manganese               Mg  :    0.274     7.8%     7.8%
Ash                     Gms :    0.940
Water                   Gms :   94.460
Food energy             KJ  :   63.000
Myristic acid (14:0)    Gms :    0.000
Palmitic acid (16:0)    Gms :    0.006
Stearic acid  (18:0)    Gms :    0.002
Palmitoleic acid(16:1)  Gms :    0.001
Oleic acid      (18:1)  Gms :    0.018
Gadoleic acid   (20:1)  Gms :    0.023
Docosenoic acid (22:1)  Gms :    0.069
Linoleic acid (18:2/n6) Gms :    0.024     0.4%     0.5%
Linolenic acid(18:3/n3) Gms :    0.022     1.4%     1.8%
Histidine               Gms :    0.040     4.2%     5.3%
Isoleucine              Gms :    0.082    10.4%    13.0%
Leucine                 Gms :    0.069     6.2%     7.8%
Lysine                  Gms :    0.103    10.8%    13.6%
Methionine              Gms :    0.021
Cystine                 Gms :    0.034
Methionine+Cystine      Gms :    0.055     5.3%     6.7%
Phenylalanine           Gms :    0.060
Tyrosine                Gms :    0.119
Phenylalanine+Tyrosine  Gms :    0.179    16.1%    20.3%
Threonine               Gms :    0.060    10.9%     6.8%
Tryptophan              Gms :    0.025     8.9%    11.4%
Valine                  Gms :    0.088    11.1%    14.0%
Arginine                Gms :    0.165
Protein Score: 100, 45% ideal. EAA score: 1.17. 
Limiting Amino Acid: Histidine             


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