Comparing Nutrients in 1 pound Boiled Broccoli VS Mustard Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Mustard Spinach	32%	10%	58%

Macro Nutrients

	Boiled Broccoli	Mustard Spinach	Recommended Dietary Allowance
Energy	5.47% 159kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	NA	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	18% 9.98g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Mustard Spinach	Recommended Dietary Allowance
Vitamin A	39% 349μg	249% 2245μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	53.4% 0.69mg	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	122% 490μg	180% 721μg	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	327% 294mg	655% 590mg	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	44% 6.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Mustard Spinach	Recommended Dietary Allowance
Calcium	18% 181mg	95% 953mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	80.3% 1.85mg	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	43.4% 304mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	60% 2037mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 405g	11.3% 418g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Mustard Spinach:

• Boiled and Drained Broccoli has 1.3 times more Vitamin B2, 3.5 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Mustard Spinach.
• While Raw Mustard Spinach contains 6.4 times more Vitamin A, 1.5 times more Vitamin B9 and 2 times more Vitamin C than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Mustard Spinach have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.
• Both Boiled and Drained Broccoli as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Mustard Spinach:

• Boiled and Drained Broccoli has 1.9 times more Magnesium, 2.4 times more Phosphorus, 2 times more Selenium, 2 times more Sodium and 2.6 times more Zinc than Raw Mustard Spinach.
• While Raw Mustard Spinach contains 5.3 times more Calcium, 2.2 times more Iron, 2.1 times more Manganese and 1.5 times more Potassium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Mustard Spinach have similar amounts of Copper and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 1.6 times more Energy, 4.4 times more Omega 3 and 1.8 times more Carbohydrate than Raw Mustard Spinach.
• Both Boiled and Drained Broccoli and Raw Mustard Spinach have similar amounts of Fiber and Protein per 1 lb.
• Both Boiled and Drained Broccoli as well as Raw Mustard Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.