Comparing Nutrients in 1 kilogram Broccoli VS Boiled Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Mustard Greens	31%	13%	56%

Macro Nutrients

	Broccoli	Boiled Mustard Greens	Recommended Dietary Allowance
Energy	11.7% 340kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	51% 66.4g	34.7% 45g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	9.38% 6.8g	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	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	52.6% 20g	38g per day for Men 19-50 years
Protein	50.4% 28g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Mustard Greens	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	687% 6180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	119% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	4939% 5927μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Mustard Greens	Recommended Dietary Allowance
Calcium	47% 470mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	162% 1.46mg	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	91% 7.3mg	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	91% 2.1mg	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	94% 660mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	47.6% 1620mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	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 Broccoli vs Boiled Mustard Greens:

• Raw Broccoli has 1.7 times more Vitamin B1, 1.9 times more Vitamin B2, 1.5 times more Vitamin B3, 4.8 times more Vitamin B5, 1.8 times more Vitamin B6, 7 times more Vitamin B9 and 3.5 times more Vitamin C than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain 19.9 times more Vitamin A, 2.3 times more Vitamin E and 5.8 times more Vitamin K than Raw Broccoli.
• Both Raw 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 Broccoli vs Boiled Mustard Greens:

• Raw Broccoli has 1.6 times more Magnesium, 1.6 times more Phosphorus, 2 times more Potassium, 4.2 times more Selenium, 3.7 times more Sodium and 1.9 times more Zinc than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain 2.5 times more Calcium and 3 times more Copper than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Mustard Greens have similar amounts of Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 1.3 times more Energy, 2.9 times more Omega 3, 1.5 times more Carbohydrate, 1.2 times more Sugars and 1.3 times more Fiber than Boiled and Drained Mustard Greens.
• Both Raw Broccoli and Boiled and Drained Mustard Greens have similar amounts of Protein per 1 kg.
• Both Raw Broccoli as well as Boiled and Drained Mustard Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.