Comparing Nutrients in 300 calories Boiled Mustard Greens VS Cooked Broccoli Raab

Weight per 300 calories

• Boiled Mustard Greens: 1154g
• Cooked Broccoli Raab: 1200g

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 Cooked Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens	31%	13%	56%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Boiled Mustard Greens	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.42g	6.43% 6.24g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	3.34% 1.07g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	28.8% 37.4g	130g per day for Men 19-50 years
Sugars	22.4% 16.3g	10.3% 7.44g	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	3.97% 2.88g	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	% 2.76g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	60.7% 23g	88.4% 33.6g	38g per day for Men 19-50 years
Protein	52.7% 29.5g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	792% 7131μg	303% 2724μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.4% 0.47mg	169% 2.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.2% 5mg	151% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	108% 5.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	203% 2.64mg	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	213% 852μg	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	493% 444mg	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	202% 30.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5699% 6839μg	2560% 3072μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	136% 1362mg	142% 1416mg	1000mg per day for Men 19-50 years
Copper	187% 1.7mg	100% 0.9mg	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	191% 15.2mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	77% 324mg	420mg per day for Men 19-50 years
Manganese	NA	198% 4.56mg	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	141% 984mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	121% 4116mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	28.4% 15.6μg	55μg per day for Men 19-50 years
Sodium	6.92% 104mg	45% 672mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	28.6% 1059g	29.6% 1097g	3700g per day for Men 19-50 years

Boiled Mustard Greens VS Cooked Broccoli Raab Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Mustard Greens have 2.6 times more Vitamin A and 2.2 times more Vitamin K than Cooked Broccoli Raab.
• While 300 kcal of Cooked Broccoli Raab contain 4.3 times more Vitamin B1, 2.3 times more Vitamin B2, 4.8 times more Vitamin B3, 3.9 times more Vitamin B5, 2.3 times more Vitamin B6, 8.2 times more Vitamin B9, 1.5 times more Vitamin C and 1.5 times more Vitamin E than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Mustard Greens have 1.9 times more Copper than Cooked Broccoli Raab.
• While 300 kcal of Cooked Broccoli Raab contain 1.5 times more Iron, 2.2 times more Magnesium, 2 times more Phosphorus, 2.2 times more Potassium, 2.3 times more Selenium, 6.5 times more Sodium and 2.6 times more Zinc than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Cooked Broccoli Raab contain similar levels of Calcium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Mustard Greens have 1.4 times more Carbohydrate and 2.2 times more Sugars than Cooked Broccoli Raab.
• While 300 kcal of Cooked Broccoli Raab contain 9.5 times more Omega 3, 1.5 times more Fiber and 1.6 times more Protein than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Cooked Broccoli Raab offer comparable quantities of Energy per 300 calories.
• Both Boiled and Drained Mustard Greens as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in 300 calories.