Comparing Nutrients in 1 kilogram Boiled Broccoli VS Boiled Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Mustard Greens	31%	13%	56%

Macro Nutrients

	Boiled Broccoli	Boiled Mustard Greens	Recommended Dietary Allowance
Energy	12% 350kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	34.7% 45g	130g per day for Men 19-50 years
Sugars	19% 14g	19.4% 14g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	52.6% 20g	38g per day for Men 19-50 years
Protein	42.5% 24g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Mustard Greens	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	687% 6180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	75.4% 0.98mg	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	270% 1080μg	22.5% 90μg	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	721% 649mg	281% 253mg	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	97% 14.5mg	119% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	4939% 5927μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Mustard Greens	Recommended Dietary Allowance
Calcium	40% 400mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	162% 1.46mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	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	96% 670mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	47.6% 1620mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	24% 893g	25% 918g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Boiled Mustard Greens:

• Boiled and Drained Broccoli has 1.5 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 5.1 times more Vitamin B5, 2 times more Vitamin B6, 12 times more Vitamin B9 and 2.6 times more Vitamin C than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain 8 times more Vitamin A and 4.2 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Mustard Greens have similar amounts of Vitamin E per 1 kg.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Boiled Mustard Greens:

• Boiled and Drained Broccoli has 1.6 times more Magnesium, 1.6 times more Phosphorus, 1.8 times more Potassium, 2.7 times more Selenium, 4.6 times more Sodium and 2 times more Zinc than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain 3 times more Calcium, 2.4 times more Copper and 1.3 times more Iron than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Mustard Greens have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 1.3 times more Energy, 5.4 times more Omega 3, 1.6 times more Carbohydrate and 1.7 times more Fiber than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Broccoli and Boiled and Drained Mustard Greens have similar amounts of Sugars and Protein per 1 kg.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Mustard Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.