Comparing Nutrients in 300 calories Mustard Greens VS Broccoli

Weight per 300 calories

• Mustard Greens: 1111g
• Broccoli: 882g

Raw Broccoli has 1.3 times more energy per unit of mass than Raw Mustard Greens, which is low in comparison to other foods. Mustard Greens having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Mustard Greens	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.8% 4.67g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	45% 58.6g	130g per day for Men 19-50 years
Sugars	20.2% 14.7g	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	NA	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	94% 35.6g	60.4% 23g	38g per day for Men 19-50 years
Protein	56.7% 31.8g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Mustard Greens	Broccoli	Recommended Dietary Allowance
Vitamin A	186% 1678μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.7% 2.33mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	119% 1.54mg	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	33.3% 133μg	139% 556μg	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	864% 778mg	875% 787mg	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	149% 22.3mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2384% 2861μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Greens	Broccoli	Recommended Dietary Allowance
Calcium	128% 1278mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	48% 0.43mg	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	228% 18.2mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	NA	80.6% 1.85mg	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	92% 644mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	125% 4267mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	27.2% 1008g	21.3% 788g	3700g per day for Men 19-50 years

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

• Raw Mustard Greens have 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.
• While Raw Broccoli contains 2.2 times more Vitamin B5 and 4.2 times more Vitamin B9 than Raw Mustard Greens.
• Both Raw Mustard Greens and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin C per 300 kcal.
• Both Raw Mustard Greens as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Mustard Greens vs Broccoli:

• Raw Mustard Greens have 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.
• While Raw Broccoli contains 2.2 times more Selenium, 1.3 times more Sodium and 1.3 times more Zinc than Raw Mustard Greens.
• Both Raw Mustard Greens and Raw Broccoli have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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