Comparing Nutrients in 300 calories Broccoli VS Mustard Greens

Weight per 300 calories

• Broccoli: 882g
• Mustard Greens: 1111g

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

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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Broccoli	Mustard Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	4.8% 4.67g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	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	45% 58.6g	40% 52g	130g per day for Men 19-50 years
Sugars	20.7% 15g	20.2% 14.7g	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	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	94% 35.6g	38g per day for Men 19-50 years
Protein	44.4% 25g	56.7% 31.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Mustard Greens	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	186% 1678μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	55.6% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	46.7% 2.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	154% 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	33.3% 133μg	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	864% 778mg	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	149% 22.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	2384% 2861μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Mustard Greens	Recommended Dietary Allowance
Calcium	41.5% 415mg	128% 1278mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	204% 1.83mg	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	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	NA	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	92% 644mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	125% 4267mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	21.3% 788g	27.2% 1008g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 2.2 times more Vitamin B5 and 4.2 times more Vitamin B9 than Raw Mustard Greens.
• While Raw Mustard Greens contain 6.1 times more Vitamin A, 1.4 times more Vitamin B1, 1.6 times more Vitamin B3, 1.3 times more Vitamin B6, 3.2 times more Vitamin E and 3.2 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Raw Mustard Greens have similar amounts of Vitamin B2 and Vitamin C per 300 kcal.
• Both Raw Broccoli as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Mustard Greens:

• Raw Broccoli has 2.2 times more Selenium, 1.3 times more Sodium and 1.3 times more Zinc than Raw Mustard Greens.
• While Raw Mustard Greens contain 3.1 times more Calcium, 4.2 times more Copper, 2.8 times more Iron, 1.9 times more Magnesium, 1.5 times more Potassium and 1.3 times more Water than Raw Broccoli.
• Both Raw Broccoli and Raw Mustard Greens have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 9.1 times more Saturated Fat and 2.8 times more Omega 3 than Raw Mustard Greens.
• While Raw Mustard Greens contain 1.4 times more Fat, 1.5 times more Fiber and 1.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Raw Mustard Greens have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Raw Broccoli as well as Raw Mustard Greens have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.