Comparing Nutrients in 7 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	1.78% 51.6kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.23% 0.04g	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	7.13% 9.27g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	3.6% 2.6g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Mustard Greens	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	33.3% 300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	27.5% 0.36mg	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	5.95% 24μg	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	154% 139mg	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	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	426% 511μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Mustard Greens	Recommended Dietary Allowance
Calcium	11% 111mg	23% 228mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	36.4% 0.33mg	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	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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	14% 99mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Mustard Greens per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Mustard Greens to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Vitamin B5 and 5.6 times more Vitamin B9 than Mustard Greens.
• While 7 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 seven ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 3.1 times more Selenium and 1.9 times more Zinc than Mustard Greens.
• While 7 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 seven ounces.
• 7 ounces of Mustard Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 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 seven ounces.
• 7 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 seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Mustard Greens

What are the health benefits of Frozen Chopped Broccoli compared to Mustard Greens?

Both frozen chopped broccoli and mustard greens are nutrient-dense foods that offer various health benefits. Frozen chopped broccoli is a good source of vitamins C, K, and A, as well as fiber and antioxidants. On the other hand, mustard greens are rich in vitamins K, A, and C, as well as folate and fiber. Both foods can support overall health, but broccoli may have a slight edge in terms of vitamin C content, while mustard greens may offer more folate. It's important to include a variety of vegetables in your diet to ensure you're getting a wide range of nutrients.

Can I lose weight easier by eating more Frozen Chopped Broccoli or Mustard Greens?

Both frozen chopped broccoli and mustard greens are excellent choices for weight loss due to their low calorie and high nutrient content. However, broccoli is slightly lower in calories and higher in fiber compared to mustard greens, making it a great option for weight loss. Incorporating both into your diet can help you achieve your weight loss goals by providing essential nutrients and promoting satiety.

Should I eat more Frozen Chopped Broccoli or more Mustard Greens to gain more muscles while training consistently?

Both frozen chopped broccoli and mustard greens are excellent choices for muscle gain due to their high nutrient content. However, mustard greens are slightly higher in protein and iron, which are important nutrients for muscle growth and recovery. Therefore, incorporating more mustard greens into your diet may be beneficial for gaining muscle while training consistently.

What is the environmental impact of producing Frozen Chopped Broccoli compared to Mustard Greens?

Frozen chopped broccoli has a lower environmental impact compared to mustard greens. Broccoli requires less water, land, and energy to produce, making it a more sustainable option. Additionally, broccoli has a longer shelf life when frozen, reducing food waste.