Comparing Nutrients in 300 calories Frozen Broccoli Spears VS Cooked Frozen Mustard Greens

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Cooked Frozen Mustard Greens: 1579g

Frozen Broccoli Spears have 1.5 times more energy per 100g than Cooked Frozen Mustard Greens. It has very low energy density when compared to other foods. Boiled and Drained Frozen Mustard Greens having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Cooked Frozen Mustard Greens?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cooked Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Frozen Broccoli Spears	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	21.7% 0.35g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.3g	37.8% 49g	130g per day for Men 19-50 years
Sugars	21% 15.2g	6.97% 5.05g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	81.7% 31g	116% 44.2g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	621% 5589μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	52.6% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	25.5% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	5.05% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	131% 1.7mg	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	243% 972μg	276% 1105μg	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	785% 707mg	242% 218mg	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	93% 14mg	142% 21.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	4409% 5291μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	42.4% 424mg	159% 1595mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	102% 0.92mg	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	93% 7.45mg	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	49% 205mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	202% 4.64mg	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	87% 610mg	54% 379mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	64.6% 2195mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	17.2% 9.47μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	26.3% 395mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	28.7% 3.16mg	11mg per day for Men 19-50 years
Water	25.3% 937g	40% 1481g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Cooked Frozen Mustard Greens Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Cooked Frozen Mustard Greens?

Lets compare vitamin content per 300 calories of Frozen Broccoli Spears vs Cooked Frozen Mustard Greens:

• 300 calories of Frozen Broccoli Spears have 1.4 times more Vitamin B2, 9.9 times more Vitamin B5 and 3.2 times more Vitamin C than Cooked Frozen Mustard Greens.
• While 300 kcal of Boiled and Drained Frozen Mustard Greens contain 9.5 times more Vitamin A, 1.5 times more Vitamin E and 5 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Frozen Mustard Greens provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per 300 calories.
• 300 calories of Cooked Frozen Mustard Greens have insufficient amounts of Vitamin B5
• Both Frozen Broccoli Spears as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Broccoli Spears vs Cooked Frozen Mustard Greens:

• 300 calories of Frozen Broccoli Spears have 1.6 times more Phosphorus and 2.1 times more Selenium than Cooked Frozen Mustard Greens.
• While 300 kcal of Boiled and Drained Frozen Mustard Greens contain 3.8 times more Calcium, 2.5 times more Copper, 2.4 times more Iron, 1.8 times more Manganese, 2.2 times more Sodium and 1.6 times more Water than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Frozen Mustard Greens contain similar levels of Magnesium, Potassium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Broccoli Spears have 3.7 times more Omega 3 and 3 times more Sugars than Cooked Frozen Mustard Greens.
• While 300 kcal of Boiled and Drained Frozen Mustard Greens contain 1.4 times more Fiber than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Frozen Mustard Greens offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Frozen Broccoli Spears as well as Boiled and Drained Frozen Mustard Greens provide inadequate amounts of Omega 6 in 300 calories.