Comparing Nutrients in 1 pound Salted Mustard Cabbage VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Salted Mustard Cabbage	16%	3%	81%
Broccoli	27%	8%	65%

Macro Nutrients

	Salted Mustard Cabbage	Broccoli	Recommended Dietary Allowance
Energy	4.38% 127kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.6% 25.5g	23% 30g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	10.6% 7.7g	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	NA	4.25% 3.1g	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	NA	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	37% 14g	31% 11.8g	38g per day for Men 19-50 years
Protein	8.9% 5g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Salted Mustard Cabbage	Broccoli	Recommended Dietary Allowance
Vitamin A	24.7% 222μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.27mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	61% 0.79mg	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	81.6% 327μg	71.4% 286μg	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	0% 0mg	450% 405mg	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	0.6% 0.091mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	437% 524μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Mustard Cabbage	Broccoli	Recommended Dietary Allowance
Calcium	30.4% 304mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	24.7% 0.22mg	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	39.7% 3.18mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	41.4% 0.95mg	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	17.5% 122mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	33% 1116mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	217% 3252mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Salted Mustard Cabbage vs Broccoli:

• Salted Mustard Cabbage has 1.6 times more Vitamin A and 1.7 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 3.1 times more Vitamin B5, more Vitamin C and 39 times more Vitamin E than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Raw Broccoli have similar amounts of Vitamin B3, Vitamin B9 and Vitamin K per 1 lb.
• Both Salted Mustard Cabbage as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Salted Mustard Cabbage vs Broccoli:

• Salted Mustard Cabbage has 1.4 times more Calcium and 21.7 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Copper, 1.4 times more Magnesium, 2.4 times more Phosphorus, 1.3 times more Potassium, 2.8 times more Selenium and 1.4 times more Zinc than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Raw Broccoli have similar amounts of Iron, Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli contains 2.4 times more Omega 3 and 2.6 times more Protein than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Raw Broccoli have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 1 lb.
• Both Salted Mustard Cabbage as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.