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Southern Mustard Greens - Recipe and Nutrition Facts
82

Southern Mustard Greens Recipe

Southern Mustard Greens has a low-calorie, low-carb, average-fat and average-protein content. It is a good source of Vitamin A, Vitamin C and Folate.

The food contains 3g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 4.5 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the average fat content makes it suitable if you're on a low-fat diet plan. It's average MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet.

It belongs to Southern cuisine.

Based on the composite nutritive standing Southern Mustard Greens has been given a composite ranking of 82, and on a regular basis.

Calorie Breakdown

 Calories from Protein20%
 Calories from Fat66%
 Calories from Carbs13%

Why this is good for you

  • Very high in Vitamin A
  • Very high in Vitamin C
  • Low in Cholesterol
  • High in Folate

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A7190 IU143.8%
Vitamin C28.8 mg48%
Vitamin D0 IU
Vitamin E2.3 mg7.7%
Thiamin0.09 mg6%
Riboflavin0.09 mg5.3%
Niacin0.96 mg4.8%
Vitamin B60.13 mg6.4%
Folate83.2 mcg20.8%
Vitamin B120.11 mcg1.9%
Pantothenic Acid0.2 mg2%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium86 mg8.6%
Iron0.94 mg5.2%
Magnesium18.8 mg4.7%
Phosphorus68 mg6.8%
Potassium262.2 mg7.5%
Sodium415.5 mg17.3%
Zinc0.35 mg2.3%
Copper0.11 mg5.4%
Manganese0.32 mg16.1%
Selenium2.2 mcg3.2%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate3 g1%
Dietary Fiber2.3 g9.2%
Sugars0.6 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein4.5 g9%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat6.6 g10.2%
Saturated Fat2.4 g12%
Monounsaturated Fat3.1 g
Polyunsaturated Fat0.8 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 85 Calories from Fat 0

% Daily Value *

Total Fat 6.6 g 10.2%

Saturated Fat 2.4 g 12%

Trans Fat

Cholesterol 8.5 mg 2.8%

Sodium 415.5 mg 17.3%

Total Carbohydrates 3 g 1%

Dietary Fiber 2.3 g9.2%

Sugars 0.6 g

Protein 4.5 g 9%

Vitamin A 143.8% Vitamin C 48%

Calcium 8.6% Iron 5.2%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1076114 Embed Table:

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