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Raw Mustard Greens
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Nutrition Facts
Serving Size
Whole Recipe (219g)
Calories136
% Daily Value *
Total Fat 0.42g1%
Saturated Fat 0.05g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 108.1mg5%
Total Carbohydrate 30.5g11%
Dietary Fiber 6.4g23%
Total Sugars 6.4g13%
Includes --g Added Sugars--%
Protein 4.5g9%
Vitamin C 50.8mg56%
Vitamin D 0mcg0%
Iron 2.5mg14%
Calcium 134mg10%
Potassium 830.7mg18%
Phosphorus 109.7mg9%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Missing data "--" is set to equal 0. Totals may be higher than shown.
Settings
Weight Loss
Muscle Gain
Nutrient Density
  • PRAL score -14.95
  • Inflammation Score -8702
  • Amino Acid Score 5%
  • Potassium/Sodium 7.68
Where do the calories come from?

A donut chart showing which nutrients contribute to the caloric total. There are 136 calories in Raw Mustard Greens coming from 13% protein, 84% carbs, 3% fat, and 0% alcohol.

What is this food made of?

A pie chart showing the macro nutrient components for Raw Mustard Greens. This food consists of 83.6% water, 2.1% protein, 14.1% carbs, 0.2% fat, and 0% alcohol.

Detailed Nutrition Facts
155 nutrients
Macronutrients
-- = missing data %DV
Weight219g
Calories (kcal) 136 7%
Fat 0.42g 1%
Protein 4.5g 9%
Carbohydrate 30.5g 11%
Sugars 6.4g 13%
Fiber 6.4g 23%
Cholesterol 0mg 0%
Saturated Fats 0.05g 0%
Net-Carbs 24g
Trans Fatty Acids 0g
Minerals
-- = missing data %DV
Weight219g
Calcium 134mg 10%
Iron, Fe 2.5mg 14%
Potassium, K 830.7mg 18%
Magnesium 74.9mg 18%
Phosphorus, P 109.7mg 9%
Sodium 108.1mg 5%
Zinc, Zn 0.7mg 6%
Copper, Cu 0.33mg 37%
Manganese 0.61mg 27%
Selenium, Se 1.6mcg 3%
Fluoride, F --mcg --%
Molybdenum --mcg
Iodine, I 2mcg
Chlorine --mg
Chromium --mcg
Vitamins
-- = missing data %DV
Weight219g
Vitamin A, RAE 1168.2mcg 130%
Vitamin C 50.8mg 56%
Thiamin (B1) 0.17mg 14%
Riboflavin (B2) 0.2mg 15%
Niacin (B3) 1.4mg 9%
Vitamin B5 (PA) 1.2mg 24%
Vitamin B6 0.44mg 26%
Biotin --mcg
Folate (B9) 79.6mcg 20%
Folic acid 0mcg 0%
Food Folate 79.6mcg 20%
Folate DFE 79.6mcg 20%
Choline 22.4mg 4%
Vitamin B12 0mcg 0%
Retinol 0mcg
Carotene, beta 14007.2mcg 130%
Carotene, alpha 14.9mcg 0%
Cryptoxanthin, beta 22.4mcg 0%
Vitamin A, IU 23392.5IU
Lycopene 0mcg
Lut + Zeaxanthin 5748.2mcg
Vitamin E 2.1mg 14%
Vitamin D 0mcg 0%
Vitamin D2 --mcg
Vitamin D3 --mcg
Vitamin D (IU) 0IU 0%
Vitamin K 291.5mcg 243%
Vitamin K1 0mcg
Menaquinone-4 (K2) --mcg
Other
-- = missing data
Weight219g
Water 181g
Ash 3g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score -14.95
Carbs & Sugars
-- = missing data %DV
Weight219g
Soluble Fiber --g
Insoluble Fiber --g
Added Sugar --g --%
Sucrose 3.4g
Glucose (Dextrose) 1.3g
Fructose 0.98g
Lactose 0g
Maltose 0g
Galactose 0.03g
Starch 16.8g
Carbohydrate, other --g
Total sugar alcohols --g
Fats
-- = missing data %AI
Weight219g
Total Monounsaturated 0.056g
Total Polyunsaturated 0.089g
Omega 3s 0.053g 3%
Omega 6s 0.036g 0%
Omega 3 to Omega 6 Ratio 1.47
Omega 6 to Omega 3 Ratio 0.68
Omega 3 Fats
alpha-Linolenic Acid (ALA) --g --%
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Docosahexaenoic Acid (DHA) 0g
n-3-Eicosatrienoic Acid (20:3) --g
Omega-6 Fats
Linoleic Acid (18:2 n-6 cis cis) --g
gamma-Linolenic Acid (GLA) --g
cis-cis-n6-Eicosadienoic Acid 0g
Dihomo-gamma-linolenic acid (DGLA) --g
Arachidonic acid (AA) --g
Saturated Fats
Butyric (4:0) 0g
Caproic (6:0) 0g
Caprylic Acid (8:0) 0g
Capric Acid (10:0) 0g
Lauric Acid (12:0) 0g
Tridecanoic Acid (13:0) --g
Myristic Acid (14:0) 0.003g
Pentadecanoic Acid (15:0) 0g
Palmitic Acid (16:0) 0.041g
Margaric Acid (17:0) 0g
Stearic Acid (18:0) 0.004g
Arachidic Acid (20:0) 0g
Behenic Acid (22:0) 0g
Lignoceric Acid (24:0) 0g
Monounsaturated Fats
Myristoleic Acid (14:1) 0g
Pentadecenoic Acid (15:1) 0g
Palmitoleic Acid (16:1) 0.002g
cis-Palmitoleic Acid (16:1 cis) --g
Heptadecenoic Acid (17:1) 0g
Oleic Acid (18:1) 0.011g
cis-Oleic Acid (18:1 cis) --g
cis-Vaccenic acid --g
Gadoleic Acid (20:1) 0.011g
Docosenoic Acid (22:1) 0.032g
cis-Docosenoic Acid (22:1 cis) --g
cis-Tetracosenoic Acid (24:1 cis) --g
Polyunsaturated Fats
Octadecadienoic Acid (18:2) 0.036g
Conjugated Linoleic Acid (CLAs) --g
i-Octadecadienoic Acid (18:2 mixed isomers) --g
undifferentiated-Octadecatrienoic 0.053g
Octadecatrienoic Acid (mixed isomers) --g
Parinaric Acid (18:4) 0g
Eicosatrienoic Acid (20:3) 0g
Eicosatetraenoic Acid 20:4 0g
Heneicosapentaenoic Acid 21:5 --g
22:4 --g
Trans Fats
Trans-Polyenoic Fats --g
Trans-Monoenoic Fats --g
trans-Palmitoleic Acid (16:1 trans) --g
trans-Oleic Acid (18:1 trans) --g
trans-Docosenoic Acid (22:1 trans) --g
trans-Octadecadienoic Acid (18:2 trans) --g
trans-trans-Octadecadienoic Acid (18:2 trans trans) --g
Phytosterols (Plant Sterols)
Total Phytosterols 0.019g
Stigmasterol --g
Campesterol --g
Beta-sitosterol --g
Amino Acids
-- = missing data %RDI
Weight219g
Essential Amino Acids
Histidine 60mg 9%
Isoleucine 117mg 8%
Leucine 189mg 7%
Lysine 140mg 7%
Methionine 54mg 7%
Phenylalanine 157mg 18%
Threonine 147mg 14%
Tryptophan 53mg 19%
Valine 163mg 9%
Conditionally Essential Amino Acids
Arginine 122mg
Cystine 40mg 14%
Glycine 124mg
Proline 103mg
Tyrosine 78mg 9%
Non-Essential Amino Acids
Alanine 145mg
Aspartic acid 580mg
Betaine 31mg
Glutamic acid 309mg
Hydroxyproline --mg
Serine 148mg
Data Source
Raw Mustard Greens
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Raw Spinach
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Raw Sweet Potatoes
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.