Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Frozen Chopped Broccoli	Mustard Greens	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	5.1% 6.6g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	2.6% 1.87g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	12% 4.54g	38g per day for Men 19-50 years
Protein	7.1% 4g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Mustard Greens	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	23.8% 214μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	19.6% 0.26mg	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	23.7% 95μg	4.25% 17μg	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	89% 80mg	110% 99mg	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	11.5% 1.73mg	19% 2.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	304% 365μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Mustard Greens	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	26% 0.23mg	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	14.4% 1.15mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	NA	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	10% 71mg	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.47% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Mustard Greens per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Mustard Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Mustard Greens:

• 5 ounces of Frozen Chopped Broccoli have 1.3 times more Vitamin B5 and 5.6 times more Vitamin B9 than Mustard Greens.
• While 5 oz of Raw Mustard Greens contain 2.9 times more Vitamin A, 1.5 times more Vitamin B1, 1.7 times more Vitamin B3, 1.4 times more Vitamin B6, 1.6 times more Vitamin E and 3.2 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Mustard Greens provide similar amounts of Vitamin B2 and Vitamin C per five ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Mustard Greens:

• 5 ounces of Frozen Chopped Broccoli have 3.1 times more Selenium and 1.9 times more Zinc than Mustard Greens.
• While 5 oz of Raw Mustard Greens contain 2.1 times more Calcium, 4.3 times more Copper, 2 times more Iron, 1.8 times more Magnesium and 1.8 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Mustard Greens contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Mustard Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 5.8 times more Omega 3 than Mustard Greens.
• Both Frozen Chopped Broccoli and Mustard Greens offer comparable quantities of Carbohydrate, Fiber and Protein per five ounces.
• 5 ounces of Mustard Greens provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Mustard Greens provide inadequate amounts of Energy and Omega 6 in five ounces.