Comparing Nutrients in 500 calories Cooked Frozen Mustard Greens VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Cooked Frozen Mustard Greens: 2632g
• Cooked Chopped Frozen Broccoli: 1786g

Boiled Chopped Frozen Broccoli has 1.5 times more energy per unit of mass than Boiled and Drained Frozen Mustard Greens, which is very low in comparison to other foods. Cooked Frozen Mustard Greens having very low energy density.

Which food has more nutrients per 500 calories - Cooked Frozen Mustard Greens or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens	38%	9%	53%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked Frozen Mustard Greens	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.58g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	73.5% 96g	130g per day for Men 19-50 years
Sugars	11.6% 8.42g	36.2% 26.3g	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	194% 73.7g	141% 53.6g	38g per day for Men 19-50 years
Protein	107% 59.7g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1035% 9316μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.7% 1.05mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.4% 6.8mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.42% 0.42mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	219% 2.84mg	179% 2.32mg	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	461% 1842μg	250% 1000μg	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	404% 363mg	796% 716mg	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	237% 35.5mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7349% 8818μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	266% 2658mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	67.5% 0.61mg	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	368% 29.5mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	81.5% 342mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	173% 4mg	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	90% 632mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	108% 3658mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	28.7% 15.8μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	44% 658mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	48% 5.26mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	66.7% 2468g	43.8% 1620g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Frozen Mustard Greens vs Cooked Chopped Frozen Broccoli:

• Boiled and Drained Frozen Mustard Greens have 10.2 times more Vitamin A, 1.2 times more Vitamin B6, 1.8 times more Vitamin B9, 1.5 times more Vitamin E and 5.6 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 11.6 times more Vitamin B5 and 2 times more Vitamin C than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Boiled and Drained Frozen Mustard Greens as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Frozen Mustard Greens vs Cooked Chopped Frozen Broccoli:

• Boiled and Drained Frozen Mustard Greens have 4.5 times more Calcium, 2.5 times more Copper, 2.7 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 1.4 times more Potassium, 1.3 times more Selenium, 3.3 times more Sodium and 1.5 times more Water than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Phosphorus than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens and Boiled Chopped Frozen Broccoli have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Frozen Mustard Greens have 3.1 times more Fat and 1.4 times more Fiber than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Omega 3 and 3.1 times more Sugars than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens and Boiled Chopped Frozen Broccoli have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Boiled and Drained Frozen Mustard Greens as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.