Comparing Nutrients in 300 calories Broccoli VS Salted Mustard Cabbage

Weight per 300 calories

• Broccoli: 882g
• Salted Mustard Cabbage: 1071g

Broccoli has 1.2 times more energy per 100g than Salted Mustard Cabbage. It has low energy density when compared to other foods. Salted Mustard Cabbage having very low energy density.

Which food has more nutrients per 300 calories - Broccoli or Salted Mustard Cabbage?

Macros Ratio

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

Macro Nutrients

	Broccoli	Salted Mustard Cabbage	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	20.7% 15g	20.7% 15g	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	8.28% 6g	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	% 4.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	60.4% 23g	87.4% 33.2g	38g per day for Men 19-50 years
Protein	44.4% 25g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Salted Mustard Cabbage	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	58.3% 525μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	48.2% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	247% 3.2mg	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	139% 556μg	193% 771μg	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	875% 787mg	0% 0mg	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	46% 6.9mg	1.43% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	1032% 1239μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Salted Mustard Cabbage	Recommended Dietary Allowance
Calcium	41.5% 415mg	71.8% 718mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	40.5% 0.36mg	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	80.5% 6.44mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	102% 2.34mg	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	83% 582mg	41.3% 289mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	77.5% 2636mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	17.5% 9.64μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	512% 7682mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	21.3% 788g	26.7% 987g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broccoli vs Salted Mustard Cabbage:

• Raw Broccoli has 1.5 times more Vitamin B1, 2.5 times more Vitamin B5, more Vitamin C and 32.1 times more Vitamin E than Salted Mustard Cabbage.
• While Salted Mustard Cabbage contains 1.9 times more Vitamin A, 1.4 times more Vitamin B3, 2.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.4 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Salted Mustard Cabbage have similar amounts of Vitamin B2 per 300 kcal.
• Both Raw Broccoli as well as Salted Mustard Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Salted Mustard Cabbage:

• Raw Broccoli has 2 times more Phosphorus and 2.3 times more Selenium than Salted Mustard Cabbage.
• While Salted Mustard Cabbage contains 1.7 times more Calcium, 1.3 times more Manganese, 26.4 times more Sodium and 1.3 times more Water than Raw Broccoli.
• Both Raw Broccoli and Salted Mustard Cabbage have similar amounts of Copper, Iron, Magnesium, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 3 times more Fat, 7.2 times more Saturated Fat, 2 times more Omega 3 and 2.1 times more Protein than Salted Mustard Cabbage.
• While Salted Mustard Cabbage contains 1.4 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Salted Mustard Cabbage have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Raw Broccoli as well as Salted Mustard Cabbage have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.