Comparing Nutrients in 14 ounces Broccoli VS Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Broccoli	Mustard Greens	Recommended Dietary Allowance
Energy	4.65% 135kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	1.7% 1.67g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	7.23% 5.24g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.72% 2.7g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	20% 11g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Mustard Greens	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	66.6% 599μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	393% 354mg	309% 278mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.6% 3.1mg	53% 7.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	852% 1022μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Mustard Greens	Recommended Dietary Allowance
Calcium	18.7% 187mg	45.6% 456mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	72.8% 0.65mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	36.2% 2.9mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37.4% 262mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	45% 1524mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	9.58% 354g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Mustard Greens:

• Raw Broccoli has 2.7 times more Vitamin B5, 5.3 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Mustard Greens.
• While Raw Mustard Greens contain 4.9 times more Vitamin A, 1.3 times more Vitamin B3, 2.6 times more Vitamin E and 2.5 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Raw Mustard Greens have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 14 oz.
• Both Raw Broccoli as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Mustard Greens:

• Raw Broccoli has 2.8 times more Selenium, 1.7 times more Sodium and 1.6 times more Zinc than Raw Mustard Greens.
• While Raw Mustard Greens contain 2.4 times more Calcium, 3.4 times more Copper, 2.2 times more Iron and 1.5 times more Magnesium than Raw Broccoli.
• Both Raw Broccoli and Raw Mustard Greens have similar amounts of Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 1.3 times more Energy, 3.5 times more Omega 3, 1.4 times more Carbohydrate and 1.3 times more Sugars than Raw Mustard Greens.
• Both Raw Broccoli and Raw Mustard Greens have similar amounts of Fiber and Protein per 14 oz.
• Both Raw Broccoli as well as Raw Mustard Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.