Comparing Nutrients in 300 calories Boiled Mustard Greens VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Boiled Mustard Greens: 1154g
• Cooked Chopped Frozen Broccoli: 1071g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Mustard Greens or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens	31%	13%	56%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Mustard Greens	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.42g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	44% 57.3g	130g per day for Men 19-50 years
Sugars	22.4% 16.3g	21.7% 15.8g	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	60.7% 23g	84.6% 32g	38g per day for Men 19-50 years
Protein	52.7% 29.5g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	792% 7131μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.4% 0.47mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.2% 5mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	107% 1.4mg	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	26% 104μg	150% 600μg	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	324% 292mg	477% 430mg	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	137% 20.5mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5699% 6839μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	136% 1362mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	187% 1.7mg	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	125% 10mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	NA	104% 2.4mg	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	69.2% 485mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	6.92% 104mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	28.6% 1059g	26.3% 972g	3700g per day for Men 19-50 years

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

• Boiled and Drained Mustard Greens have 13 times more Vitamin A, 1.5 times more Vitamin E and 7.2 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.1 times more Vitamin B5, 5.8 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Boiled and Drained Mustard Greens as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Mustard Greens have 3.9 times more Calcium, 4.6 times more Copper, 1.5 times more Iron and 1.2 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Boiled and Drained Mustard Greens and Boiled Chopped Frozen Broccoli have similar amounts of Magnesium, Phosphorus, Selenium, Sodium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Mustard Greens have 4.2 times more Fat than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.8 times more Omega 3 and 1.4 times more Fiber than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens and Boiled Chopped Frozen Broccoli have similar amounts of Energy, Carbohydrate, Sugars and Protein per 300 kcal.
• Both Boiled and Drained Mustard Greens as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.