Nutrients in Mustard Greens

Mustard greens make a very good gutload choice. Calcium:phosphorous ratio is 2.36:1 (the amount of Calcium is more than double that of Phosphorus). About a cup of roughly chopped mustard greens (50grams) contains:

45.4g Water
13kcal Energy
54kJ Energy
1.35g Protein
0.7g Ash
2.45g Carbohydrate, by difference
1.6g Fiber, total dietary
0.8g Sugars, total
52mg Calcium, Ca
0.73mg Iron, Fe
16mg Magnesium, Mg
22mg Phosphorus, P
177mg Potassium, K
12mg Sodium, Na
0.5mcg Selenium, Se
35mg Vitamin C, total ascorbic acid
0.4mg Niacin
94mcg Folate, total
3150mcg Carotene, beta
4950mcg Lutein + zeaxanthin
1mg Vitamin E (alpha-tocopherol)
248.7mcg Vitamin K (phylloquinone)

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