Mustard Green (Cooked)

Rinse mustard greens under cold running water and cut into 1/2" slices for quick and even cooking.

To get the most health benefits from mustard greens, we recommend letting them sit for a minimum of 5 minutes before cooking. Sprinkling with lemon juice before letting them sit may be able to help activate their myrosinase enzymes and increase formation of beneficial isothiocyanates in the greens.

Cooked Mustard green V/s Daily Nutrients

• 1kg of Mustard green = 150kcal.
• 1kg of Mustard green = 22.6g of Protein.
• 27.1kg of Mustard green = 65g of Total Fat.
• 14.3kg of Mustard green = 300g of Total Carbohydrate.
• 1.3kg of Mustard green = 25g of Dietary Fiber.
• 166.7kg of Mustard green = 20g of Saturated Fat.
• 190g of Mustard green = 12000IU of Vitamin A.
• 1.9kg of Mustard green = 22.5mg of Vitamin E.
• 27g of Mustard green = 80mcgs of Vitamin K.
• 375g of Mustard green = 95mg of Vitamin C.
• 3.7kg of Mustard green = 1.5mg of Vitamin B1.
• 2.7kg of Mustard green = 1.7mg of Vitamin B2.
• 4.6kg of Mustard green = 20mg of Vitamin B3.
• 8.3kg of Mustard green = 10mg of Vitamin B5.
• 2kg of Mustard green = 2mg of Vitamin B6.
• 822g of Mustard green = 600mcgs of Vitamin B9.
• 1.4kg of Mustard green = 1000mg of Calcium.
• 2.8kg of Mustard green = 420mg of Magnesium.
• 2.4kg of Mustard green = 1000mg of Phosphorus.
• 1.7kg of Mustard green = 3500mg of Potassium.
• 15kg of Mustard green = 2400mg of Sodium.
• 3.6kg of Mustard  green = 3mg of Copper.
• 2.6kg of Mustard green = 18mg of Iron.
• 1.8kg of Mustard green = 5mg of Manganese.
• 11.7kg of Mustard green = 70mcgs of Selenium.
• 13.6kg of Mustard green = 15mg of Zinc.

Health Benefits Mustard green (Cooked)

It is very rich in Vitamin K, Vitamin A & Vitamin C. It is good in Vitamin B9, E, B6, Ca, Mn, K, Dietary fiber etc.

Mustard Green (Raw)

Mustard greens originated in the Himalayan region of India and have been grown and consumed for more than 5,000 years. Mustard greens are a notable vegetable in many different cuisines, ranging from Chinese to Southern American. Like turnip greens, they may have become an integral part of Southern cuisine during the times of slavery, serving as a substitute for the greens that were an essential part of Western African foodways. While India, Nepal, China and Japan are among the leading producers of mustard greens, a significant amount of mustard greens are grown in the United States as well.

Raw Mustard Green V/s Daily Nutrients

• 1kg of Mustard green = 260kcl.
• 1kg of Mustard green = 27g of Protein.
• 32.5kg of Mustard green = 65g of Total Fat.
• 6.1kg of Mustard green = 300g of Total Carbohydrate.
• 758g of Mustard green = 25g of Dietary Fiber.
• 200kg of Mustard green = 20g of Saturated Fat.
• 114g of Mustard green = 12000IU of Vitamin A.
• 1.1kg of Mustard green = 22.5mg of Vitamin E.
• 16g of  Mustard green = 80mcgs of Vitamin K.
• 136g of Mustard green = 95mg of Vitamin C.
• 1.9kg of Mustard green = 1.5mg of Vitamin B1.
• 1.5kg of Mustard green = 1.7mg of Vitamin B2.
• 2.5kg of Mustard green = 20mg of Vitamin B3.
• 4.8kg of Mustard green = 10mg of Vitamin B5.
• 1.1kg of Mustard green = 2mg of Vitamin B6.
• 321g of Mustard green = 600mcgs of Vitamin B9.
• 971g of Mustard green = 1000mg of Calcium.
• 1.3kg of Mustard green = 420mg of Magnesium.
• 2.3kg of Mustard greens = 1000mg of Phosphorus.
• 989g of Mustard green = 3500mg of Potassium.
• 9.6kg of Mustard green = 2400mg of Sodium.
• 2kg of Mustard green = 3mg of Copper.
• 1.2kg of Mustard green = 18mg of Iron.
• 1kg of Mustard green = 5mg of Manganese.
• 7.8kg of Mustard green = 70mcgs of Selenium.
• 7.5kg of Mustard green = 15mg of Zinc.

Health Benefits of Mustard green (Raw)

The cholesterol-lowering ability of steamed mustard greens is second only to steamed collard greens and steamed kale in a recent study of cruciferous vegetables and their ability to bind bile acids in the digestive tract. When bile acid binding takes place, it is easier for the bile acids to be excreted from the body. Since bile acids are made from cholesterol, the net impact of this bile acid binding is a lowering of the body's cholesterol level. It's worth noting that steamed mustard greens (and all steamed forms of the cruciferous vegetables) show much greater bile acid binding ability than raw mustard greens.
For total glucosinolate content, mustard greens rank high on the list of commonly eaten cruciferous vegetables, and in one study, were second only to Brussels sprouts in terms of total glucosinolate content. Glucosinolates are phytonutrients that provide us with unique health benefits because they can be converted into isothiocyanates (ITCs) that have cancer-preventive properties. All cruciferous vegetables have long been known to contain glucosinolates, but it's recent research that's made us realize how valuable mustard greens are in this regard.
The cancer protection we get from mustard greens may be largely related to two special glucosinolates found in this cruciferous vegetable: sinigrin and gluconasturtiian. Sinigrin can be converted into allyl-isothiocyanate (AITC) and gluconasturtiian can be converted into phenethyl-isothiocyanate (PEITC). Both AITC and PEITC have well-documented cancer-preventive and anti-inflammatory properties.

Lotus Root (Cooked)

Cooked Lotus root V/s Daily Nutrients

• 1kg of Lotus root = 660kcal.
• 1kg of Lotus root = 15.8g of Protein.
• 92.9kg of Lotus root = 65g of Total Fat.
• 1.9kg of Lotus root = 300g of Total Carbohydrate.
• 806g of Lotus root = 25g of Dietary Fiber.
• 225kg of Lotus root = 22.5mg of Vitamin E.
• 80kg of Lotus root = 80mcgs of Vitamin K.
• 347g of lotus root = 95mg of Vitamin C.
• 1.2kg of Lotus root  =  1.5mg of Vitamin B1.
• 17kg of lotus root = 1.7mg of Vitamin B2.
• 6.7kg of Lotus root = 20mg of Vitamin B3.
• 3.3kg of Lotus root = 10mg of Vitamin B5.
• 917g of Lotus root = 2mg of Vitamin B6.
• 7.5kg of Lotus root = 600mcgs of Vitamin B9.
• 3.8kg of Lotus root = 1000mg of Calcium.
• 1.9kg of Lotus root = 420mg of Magnesium.
• 1.3kg of Lotus root = 1000mg of Phosphorus.
• 964g of Lotus root = 3500mg of Potassium.
• 5.3kg of Lotus root = 2400mg of Sodium.
• 1.4kg of Lotus root = 3mg of Copper.
• 2kg of Lotus root = 18mg of Iron.
• 2.3kg of Lotus root = 5mg of Manganese.
• 11.7kg of Lotus root = 70mcgs of Selenium.
• 4.5kg of Lotus root = 15mg of Zinc.

Health Benefits of Lotus Root (Cooked)

Raw Lotus root is an excellent source of Vitamin C and Dietary Fiber. It is a very good source of Vitamin B1, B6, Phosphorus and Potassium and is a good source of Carbohydrate, Calcium, Magnesium, Copper, Iron, etc.