Mustard greens Nutrition facts
Mustard greens
Peppery, crispy mustard greens, also known as leaf mustards, are indeed one of the most nutritious green leafy vegetables available around in the winter months. Its lovely top greens, indeed, possess more vitamin-A, K, carotenes, and flavonoid antioxidants than some of the typical fruits and vegetables.
The crispy, leafy tops gathered from the mustard plant while it is small, tender and short of reaching flowering stage. Leaf-mustards belongs to the Brassica family, which also includes cabbage, broccoli, brussels sprouts, etc. Scientific name: Brassica juncea.
| Nutrition Principle | Nutrition Value | Percentage of RDA |
|---|---|---|
| Principle | ||
| Energy | 27 Kcal | 1% |
| Carbohydrates | 4.67 g | 3.6% |
| Protein | 2.86 g | 5% |
| Total Fat | 0.42 g | 2% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 3.20 g | 9% |
| Vitamins | ||
| Folates | 12 µg | 3% |
| Niacin | 0.800 mg | 5% |
| Pantothenic acid | 0.210 mg | 5% |
| Pyridoxine | 0.180 mg | 14% |
| Riboflavin | 0.110 mg | 8% |
| Thiamin | 0.080 mg | 7% |
| Vitamin A | 3024 IU | 101% |
| Vitamin C | 70 mg | 117% |
| Vitamin E | 0 mg | 0% |
| Vitamin K | 257.5 µg | 215% |
| Electrolytes | ||
| Sodium | 20 mg | 1.3% |
| Potassium | 384 mg | 8% |
| Minerals | ||
| Calcium | 115 mg | 11.5% |
| Copper | 0.165 mg | 18% |
| Iron | 1.64 mg | 20% |
| Magnesium | 32 mg | 8% |
| Manganese | 0.480 mg | 21% |
| Selenium | 0.9 µg | 1.5% |
| Zinc | 0.25 mg | 2% |
| Phyto-nutrients | ||
| Carotene-ß | 1790 µg | -- |
| Crypto-xanthin-ß | 40 µg | -- |
| Lutein-zeaxanthin | 3730 µg | -- |