Comparing Nutrients in 300 calories Frozen Broccoli Spears VS Mustard Spinach

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Mustard Spinach: 1364g

Frozen Broccoli Spears have 1.3 times more energy per 100g than Mustard Spinach. It has very low energy density when compared to other foods. Raw Mustard Spinach having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Mustard Spinach	32%	10%	58%

Macro Nutrients

	Frozen Broccoli Spears	Mustard Spinach	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	2.4% 0.41g	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	41% 53g	130g per day for Men 19-50 years
Sugars	21% 15.2g	NA	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	100% 38g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Mustard Spinach	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	750% 6750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	77.3% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	57.8% 9.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	48.5% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	160% 2.1mg	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	542% 2168μg	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	1970% 1773mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Mustard Spinach	Recommended Dietary Allowance
Calcium	42.4% 424mg	286% 2864mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	114% 1.02mg	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	256% 20.5mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	241% 5.55mg	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	54.5% 382mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	180% 6123mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	19% 286mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	25.3% 937g	34% 1257g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Mustard Spinach Nutrients Per 300 Kcal

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

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

• 300 kcal of Raw Mustard Spinach contain 11.4 times more Vitamin A, 1.9 times more Vitamin B3, 2.2 times more Vitamin B9 and 2.5 times more Vitamin C than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Mustard Spinach provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6 per 300 calories.
• Both Frozen Broccoli Spears as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Frozen Broccoli Spears have 1.6 times more Phosphorus, 1.8 times more Selenium and 1.5 times more Zinc than Mustard Spinach.
• While 300 kcal of Raw Mustard Spinach contain 6.8 times more Calcium, 2.7 times more Copper, 2.7 times more Iron, 2.1 times more Manganese, 2.4 times more Potassium, 1.6 times more Sodium and 1.3 times more Water than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Mustard Spinach contain similar levels of Magnesium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Broccoli Spears have 3.5 times more Omega 3 than Mustard Spinach.
• Both Frozen Broccoli Spears and Mustard Spinach offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• Both Frozen Broccoli Spears as well as Raw Mustard Spinach provide inadequate amounts of Omega 6 in 300 calories.