Comparing Nutrients in 1 pound Boiled Mustard Spinach VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Spinach	34%	9%	57%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Mustard Spinach	Broccoli	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	NA	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	NA	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	NA	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	9.77% 12.7g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	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	24% 9.07g	31% 11.8g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Spinach	Broccoli	Recommended Dietary Allowance
Vitamin A	207% 1860μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	82.8% 331μg	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	328% 295mg	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	NA	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Spinach	Broccoli	Recommended Dietary Allowance
Calcium	71.7% 717mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	45.4% 3.63mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	53.2% 1.22mg	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	11.7% 81.6mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	38% 1293mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11% 405g	3700g per day for Men 19-50 years

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

• Boiled and Drained Mustard Spinach has 13.2 times more Vitamin A than Raw Broccoli.
• While Raw Broccoli contains 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 and 1.4 times more Vitamin C than Boiled and Drained Mustard Spinach.
• Both Boiled and Drained Mustard Spinach and Raw Broccoli have similar amounts of Vitamin B9 per 1 lb.
• Both Boiled and Drained Mustard Spinach as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Mustard Spinach has 3.4 times more Calcium and 1.3 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 3 times more Magnesium, 3.7 times more Phosphorus, 4.2 times more Selenium, 2.4 times more Sodium and 3.7 times more Zinc than Boiled and Drained Mustard Spinach.
• Both Boiled and Drained Mustard Spinach and Raw Broccoli have similar amounts of Copper, Iron, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli contains 2.1 times more Energy, 2.4 times more Carbohydrate, 1.3 times more Fiber and 1.7 times more Protein than Boiled and Drained Mustard Spinach.
• Both Boiled and Drained Mustard Spinach as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.