Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Frozen Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Frozen Chopped Broccoli	Frozen Mustard Greens	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	5.2% 6.77g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	NA	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	8.82% 4.94g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	57% 512μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	0.75% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	20% 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	33.2% 133μg	68.5% 274μg	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	124% 112mg	55.8% 50.2mg	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	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	11% 111mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	14.8% 0.13mg	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	20% 1.6mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	29.2% 0.67mg	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	14% 99mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	3.84% 57.5mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Frozen Mustard Greens:

• Frozen Chopped Broccoli, Unprepared has 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 14.7 times more Vitamin B5 and 2.2 times more Vitamin C than Frozen Mustard Greens, Unprepared.
• While Frozen Mustard Greens, Unprepared contain 5 times more Vitamin A and 2.1 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Frozen Mustard Greens, Unprepared have similar amounts of Vitamin B1 and Vitamin B6 per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Frozen Mustard Greens:

• Frozen Chopped Broccoli, Unprepared has 1.7 times more Phosphorus, 1.2 times more Potassium, 4 times more Selenium and 2.1 times more Zinc than Frozen Mustard Greens, Unprepared.
• While Frozen Mustard Greens, Unprepared contain 2.1 times more Calcium, 1.8 times more Copper and 1.6 times more Iron than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Frozen Mustard Greens, Unprepared have similar amounts of Magnesium, Manganese, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has 4.4 times more Omega 3 and 1.4 times more Carbohydrate than Frozen Mustard Greens, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Frozen Mustard Greens, Unprepared have similar amounts of Fiber and Protein per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.