Comparing Nutrients in 500 calories Boiled Mustard Greens VS Boiled Broccoli

Weight per 500 calories

• Boiled Mustard Greens: 1923g
• Boiled Broccoli: 1429g

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

Which food has more nutrients per 500 calories - Boiled Mustard Greens or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens	31%	13%	56%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Mustard Greens	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.3% 9.04g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.7% 86.7g	79% 103g	130g per day for Men 19-50 years
Sugars	37.4% 27g	27.4% 20g	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	14.6% 10.6g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	101% 38.5g	124% 47g	38g per day for Men 19-50 years
Protein	88% 49.2g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1321% 11885μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.7% 0.79mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.9mg	220% 2.86mg	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	43.3% 173μg	386% 1543μg	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	541% 487mg	1030% 927mg	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	228% 34.2mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9498% 11398μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens	Boiled Broccoli	Recommended Dietary Allowance
Calcium	227% 2269mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	312% 2.8mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	209% 16.7mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	NA	120% 2.77mg	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	115% 808mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	92% 3115mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	11.5% 173mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	38.5% 4.23mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	47.7% 1765g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Mustard Greens vs Boiled Broccoli:

• Boiled and Drained Mustard Greens have 10.8 times more Vitamin A, 1.7 times more Vitamin E and 5.7 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Vitamin B2, 3.8 times more Vitamin B5, 1.5 times more Vitamin B6, 8.9 times more Vitamin B9 and 1.9 times more Vitamin C than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Boiled and Drained Mustard Greens as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Mustard Greens vs Boiled Broccoli:

• Boiled and Drained Mustard Greens have 4 times more Calcium, 3.2 times more Copper, 1.7 times more Iron and 1.4 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Potassium, 2 times more Selenium, 3.4 times more Sodium and 1.5 times more Zinc than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens and Boiled and Drained Broccoli have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Mustard Greens have 1.5 times more Fat, 1.4 times more Sugars and 1.4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4 times more Omega 3 than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Boiled and Drained Mustard Greens as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.