Comparing Nutrients in 500 calories Mustard Spinach VS Boiled Broccoli

Weight per 500 calories

• Mustard Spinach: 2273g
• Boiled Broccoli: 1429g

Boiled and Drained Broccoli has 1.6 times more energy per unit of mass than Raw Mustard Spinach, which is low in comparison to other foods. Mustard Spinach having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Mustard Spinach	32%	10%	58%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Mustard Spinach	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.03% 6.8g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	38.4% 0.61g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	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	68% 88.6g	79% 103g	130g per day for Men 19-50 years
Sugars	NA	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	167% 63.6g	124% 47g	38g per day for Men 19-50 years
Protein	89.3% 50g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Mustard Spinach	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1250% 11250μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.1mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.05mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.48mg	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	903% 3614μg	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	3283% 2955mg	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	NA	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Spinach	Boiled Broccoli	Recommended Dietary Allowance
Calcium	477% 4773mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	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	426% 34mg	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	402% 9.25mg	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	91% 636mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	300% 10205mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	32% 477mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	56.6% 2095g	34.5% 1275g	3700g per day for Men 19-50 years

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

• Raw Mustard Spinach has 10.2 times more Vitamin A, 1.7 times more Vitamin B1, 1.2 times more Vitamin B2, 2 times more Vitamin B3, 1.2 times more Vitamin B6, 2.3 times more Vitamin B9 and 3.2 times more Vitamin C than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.2 times more Vitamin B5 than Raw Mustard Spinach.
• Both Raw Mustard Spinach 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 Mustard Spinach vs Boiled Broccoli:

• Raw Mustard Spinach has 8.4 times more Calcium, 2 times more Copper, 3.6 times more Iron, 3.3 times more Manganese, 2.4 times more Potassium and 1.6 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Phosphorus, 1.3 times more Selenium and 1.7 times more Zinc than Raw Mustard Spinach.
• Both Raw Mustard Spinach and Boiled and Drained Broccoli have similar amounts of Magnesium and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Mustard Spinach has 1.3 times more Fiber and 1.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.8 times more Omega 3 than Raw Mustard Spinach.
• Both Raw Mustard Spinach and Boiled and Drained Broccoli have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Raw Mustard Spinach as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.