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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Frozen Broccoli Spears	Frozen Mustard Greens	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	8.17% 10.6g	5.2% 6.77g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	NA	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	NA	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	11% 6.07g	8.82% 4.94g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	57% 512μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	0.75% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	3.84% 57.5mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.86% 180g	5% 185g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Broccoli Spears have 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, 1.5 times more Vitamin B3, 12.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.7 times more Vitamin C than Frozen Mustard Greens.
• While 7 oz of Frozen Mustard Greens, Unprepared contain 4.5 times more Vitamin A and 1.5 times more Vitamin B9 than Frozen Broccoli Spears.
• 7 ounces of Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Frozen Broccoli Spears as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 2 times more Phosphorus, 1.5 times more Potassium, 2.7 times more Selenium and 1.5 times more Zinc than Frozen Mustard Greens.
• While 7 oz of Frozen Mustard Greens, Unprepared contain 2.8 times more Calcium, 1.9 times more Copper, 1.8 times more Iron and 1.3 times more Manganese than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Mustard Greens contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Frozen Mustard Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 5.2 times more Omega 3, 1.6 times more Carbohydrate and 1.2 times more Protein than Frozen Mustard Greens.
• Both Frozen Broccoli Spears and Frozen Mustard Greens offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Mustard Greens provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Frozen Mustard Greens, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Frozen Mustard Greens

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

Both frozen broccoli spears and frozen mustard greens are nutritious options, but they offer different health benefits. Broccoli is rich in vitamins C, K, and A, as well as fiber and antioxidants. Mustard greens are also packed with vitamins A, C, and K, along with minerals like calcium and iron. Both vegetables can support a healthy immune system, aid in digestion, and promote overall well-being. It's great 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 Broccoli Spears or Frozen Mustard Greens?

Both frozen broccoli spears and frozen mustard greens are low in calories and high in fiber, making them great choices for weight loss. However, broccoli spears are slightly lower in calories and higher in protein compared to mustard greens, which can help with satiety and weight loss. Ultimately, the key to losing weight is creating a calorie deficit, so incorporating either of these vegetables into a balanced diet along with regular physical activity can help you achieve your weight loss goals.

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

Both frozen broccoli spears and frozen mustard greens are excellent choices for gaining muscle while training consistently. Both vegetables are rich in essential nutrients such as vitamins, minerals, and antioxidants that support muscle growth and overall health. However, broccoli spears are higher in protein and vitamin C, which are important for muscle repair and immune function. On the other hand, mustard greens are higher in iron and calcium, which are essential for energy production and bone health. To maximize muscle gain, it is recommended to include a variety of vegetables in your diet, including both broccoli spears and mustard greens.

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

Both Frozen Broccoli Spears and Frozen Mustard Greens have a lower environmental impact compared to animal products. However, broccoli typically requires more resources such as water and energy to grow compared to mustard greens. Choosing a variety of plant-based foods and supporting sustainable farming practices can help reduce the overall environmental impact of food production.