Comparing Nutrients in 500 calories Mustard Greens VS Broccoli

Weight per 500 calories

• Mustard Greens: 1852g
• Broccoli: 1471g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.78g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	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	66.5% 86.5g	75% 98g	130g per day for Men 19-50 years
Sugars	33.7% 24.4g	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	156% 59.3g	101% 38.2g	38g per day for Men 19-50 years
Protein	95% 53g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Mustard Greens	Broccoli	Recommended Dietary Allowance
Vitamin A	311% 2796μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.5mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	157% 2.04mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.8% 3.9mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	256% 3.33mg	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	55.6% 222μg	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	1440% 1296mg	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	248% 37.2mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3974% 4769μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Greens	Broccoli	Recommended Dietary Allowance
Calcium	213% 2130mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	340% 3.06mg	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	380% 30.4mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	141% 593mg	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	153% 1074mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	209% 7111mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	42% 4.63mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	45.4% 1680g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Raw 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 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Raw Mustard Greens as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.