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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• Boiled and Drained Frozen Mustard Greens have 1.8 times more Calcium, 1.5 times more Copper and 1.4 times more Iron than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 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 Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens and Frozen Chopped Broccoli, Unprepared have similar amounts of Manganese, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Chopped Broccoli, Unprepared contains 4.8 times more Omega 3, 1.5 times more Carbohydrate and 4.2 times more Sugars than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber and Protein per 1 lb.
• Both Boiled and Drained Frozen Mustard Greens as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.