Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Cooked Broccoli Raab	Mustard Greens	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	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	4.76% 6.2g	7.13% 9.27g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Mustard Greens	Recommended Dietary Allowance
Vitamin A	50% 450μg	33.3% 300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	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	35.2% 141μg	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	81.6% 73.4mg	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	33.5% 5.02mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	426% 511μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Mustard Greens	Recommended Dietary Allowance
Calcium	23.4% 234mg	23% 228mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	31.5% 2.52mg	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	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	23.2% 163mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	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: Cooked Broccoli Raab VS Mustard Greens per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab 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 Cooked Broccoli Raab vs Mustard Greens:

• 7 ounces of Cooked Broccoli Raab have 1.5 times more Vitamin A, 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 2.1 times more Vitamin B5, 1.2 times more Vitamin B6, 5.9 times more Vitamin B9 and 1.3 times more Vitamin E than Mustard Greens.
• While 7 oz of Raw Mustard Greens contain 1.9 times more Vitamin C than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Mustard Greens provide similar amounts of Vitamin K per seven ounces.
• Both Cooked Broccoli Raab as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Mustard Greens:

• 7 ounces of Cooked Broccoli Raab have 1.4 times more Phosphorus, 1.4 times more Selenium, 2.8 times more Sodium and 2.2 times more Zinc than Mustard Greens.
• While 7 oz of Raw Mustard Greens contain 2.2 times more Copper and 1.3 times more Iron than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Mustard Greens contain similar levels of Calcium, Magnesium, Potassium 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 Cooked Broccoli Raab have 11.2 times more Omega 3 and 1.3 times more Protein than Mustard Greens.
• While 7 oz of Raw Mustard Greens contain 1.5 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Mustard Greens offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Mustard Greens provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Raw Mustard Greens provide inadequate amounts of Energy and Omega 6 in seven ounces.