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

Weight per 300 calories

• Boiled Mustard Greens: 1154g
• Boiled Spears Frozen Broccoli: 1071g

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

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

Macros Ratio

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

Macro Nutrients

	Boiled Mustard Greens	Boiled Spears 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	1.2% 1.18g	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% 57.4g	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	Boiled Spears 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	80.4% 321μg	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	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	136% 1362mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	187% 1.7mg	51% 0.46mg	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	51% 214mg	420mg per day for Men 19-50 years
Manganese	NA	151% 3.5mg	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	84% 589mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	56.7% 1929mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	6.92% 104mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	28.6% 1059g	26.3% 972g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Boiled Mustard Greens have 13 times more Vitamin A, 1.5 times more Vitamin E and 7.2 times more Vitamin K than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 2.1 times more Vitamin B5, 3.1 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 300 calories.
• Both Boiled and Drained Mustard Greens as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Mustard Greens have 2.5 times more Calcium, 3.7 times more Copper and 1.5 times more Iron than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.4 times more Magnesium, 2.9 times more Selenium, 2.5 times more Sodium and 1.3 times more Zinc than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Boiled Spears Frozen Broccoli contain similar levels of Phosphorus, Potassium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.8 times more Omega 3 and 1.4 times more Fiber than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Boiled Spears Frozen Broccoli offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 300 calories.
• Both Boiled and Drained Mustard Greens as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.