Recipe Nutrition Calculator

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      Raw Mustard Greens
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      Raw Sweet Potatoes
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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.
      Quick Stats
      • Calories 136 7% DV
      • Protein 4.5g 9% DV
      • Carbs 31g 11% DV
      • Fat 0.42g 1% DV
      • Fiber 6.4g 23% DV
      • Sugar 6.4g 13% DV
      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 83.63% water, 2.08% protein, 14.09% carbs, 0.19% fat, and 0% alcohol.

      Detailed Nutrition Facts
      155 nutrients
      Macronutrients
      -- = missing data %DV
      Weight219g
      Calories 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 23375.3IU
      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.