Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Cooked Frozen Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Energy	4.07% 118kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	11% 14g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	2% 1.45g	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	5.2% 3.76g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	178% 1606μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	1.45% 0.073mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	37.7% 0.49mg	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	76% 304μg	79.4% 318μg	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	284% 256mg	69.6% 62.6mg	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	37% 5.53mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	1267% 1520μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	25.4% 254mg	46% 458mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	29.2% 0.26mg	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	46% 3.67mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	58% 1.33mg	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	32.4% 227mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.5% 425g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cooked Frozen Mustard Greens per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Chopped Broccoli versus 1 lb of Cooked Frozen Mustard Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Cooked Frozen Mustard Greens:

• 1 pound of Frozen Chopped Broccoli has 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 17.4 times more Vitamin B5, 1.2 times more Vitamin B6 and 4.1 times more Vitamin C than Cooked Frozen Mustard Greens.
• While 1 lb of Boiled and Drained Frozen Mustard Greens contains 6.8 times more Vitamin A and 4.1 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Frozen Mustard Greens provide similar amounts of Vitamin B9 and Vitamin E per one pound.
• 1 pound of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Cooked Frozen Mustard Greens:

• 1 pound of Frozen Chopped Broccoli has 1.4 times more Magnesium, 2.1 times more Phosphorus, 1.5 times more Potassium, 4.7 times more Selenium and 2.4 times more Zinc than Cooked Frozen Mustard Greens.
• While 1 lb of Boiled and Drained Frozen Mustard Greens contains 1.8 times more Calcium, 1.5 times more Copper and 1.4 times more Iron than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Frozen Mustard Greens contain similar levels of Manganese and Water per one pound.
• 1 pound of Cooked Frozen Mustard Greens lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 4.8 times more Omega 3, 1.5 times more Carbohydrate and 1.2 times more Protein than Cooked Frozen Mustard Greens.
• Both Frozen Chopped Broccoli and Cooked Frozen Mustard Greens offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Frozen Mustard Greens provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Frozen Mustard Greens provide inadequate amounts of Energy and Omega 6 in one pound.