Comparing Nutrients in 500 calories Boiled Mustard Greens VS Broccoli

Weight per 500 calories

• Boiled Mustard Greens: 1923g
• Broccoli: 1471g

Raw 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 Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens	31%	13%	56%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Mustard Greens	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.3% 9.04g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	4.24% 0.72g	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	75% 98g	130g per day for Men 19-50 years
Sugars	37.4% 27g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	101% 38.5g	101% 38.2g	38g per day for Men 19-50 years
Protein	88% 49.2g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens	Broccoli	Recommended Dietary Allowance
Vitamin A	1321% 11885μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.7% 0.79mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.9mg	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9498% 11398μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens	Broccoli	Recommended Dietary Allowance
Calcium	227% 2269mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	312% 2.8mg	80% 0.72mg	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	209% 16.7mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	NA	134% 3.1mg	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	139% 971mg	700mg per day for Men 19-50 years
Potassium	92% 3115mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	11.5% 173mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	38.5% 4.23mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	47.7% 1765g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Boiled and Drained Mustard Greens have 26.1 times more Vitamin A, 3 times more Vitamin E and 7.6 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 3.7 times more Vitamin B5, 1.4 times more Vitamin B6, 5.4 times more Vitamin B9 and 2.7 times more Vitamin C than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens and Raw Broccoli have similar amounts of Vitamin B3 per 500 kcal.
• Both Boiled and Drained Mustard Greens as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Mustard Greens have 3.3 times more Calcium, 3.9 times more Copper, 1.6 times more Iron and 1.3 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Potassium, 3.2 times more Selenium, 2.8 times more Sodium and 1.4 times more Zinc than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens and Raw Broccoli have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Mustard Greens have 1.7 times more Fat than Raw Broccoli.
• While Raw Broccoli contains 7.3 times more Saturated Fat and 2.2 times more Omega 3 than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens and Raw Broccoli have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Boiled and Drained Mustard Greens as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.