Comparing Nutrients in 7 ounces Broccoli Raab VS Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Broccoli Raab	Mustard Greens	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	7.13% 9.27g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Mustard Greens	Recommended Dietary Allowance
Vitamin A	29% 260μg	33.3% 300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	426% 511μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Mustard Greens	Recommended Dietary Allowance
Calcium	21.4% 214mg	23% 228mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Mustard Greens per 7 oz

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

• 7 ounces of Broccoli Raab have 2 times more Vitamin B1, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 6.9 times more Vitamin B9 than Mustard Greens.
• While 7 oz of Raw Mustard Greens contain 3.5 times more Vitamin C than Raw Broccoli Raab.
• Both Broccoli Raab and Mustard Greens provide similar amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin E and Vitamin K per seven ounces.
• Both Raw 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 Broccoli Raab vs Mustard Greens:

• 7 ounces of Broccoli Raab have 1.3 times more Iron, 1.3 times more Phosphorus, 1.7 times more Sodium and 3.1 times more Zinc than Mustard Greens.
• While 7 oz of Raw Mustard Greens contain 3.9 times more Copper, 1.5 times more Magnesium and 2 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Mustard Greens contain similar levels of Calcium and Water per seven ounces.
• Both Raw Broccoli Raab as well as Raw Mustard Greens lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 10.5 times more Omega 3 than Mustard Greens.
• While 7 oz of Raw Mustard Greens contain 1.6 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Mustard Greens offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Mustard Greens provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Mustard Greens provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Mustard Greens

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

Both Broccoli Raab and Mustard Greens are nutrient-dense leafy greens that offer numerous health benefits. Broccoli Raab is high in vitamins A, C, and K, as well as calcium, iron, and fiber. It is known for its anti-inflammatory properties and potential cancer-fighting abilities. Mustard Greens are also rich in vitamins A, C, and K, along with folate and antioxidants. They are beneficial for heart health, digestion, and immune function. Including both of these greens in your diet can contribute to overall health and well-being.

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

Both Broccoli Raab and Mustard Greens are low in calories and high in fiber, making them great choices for weight loss. However, Broccoli Raab is slightly lower in calories and higher in fiber compared to Mustard Greens, so it may be slightly more beneficial for weight loss. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of nutrient-dense vegetables like Broccoli Raab and Mustard Greens into your diet can help support your weight loss goals.

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

Both broccoli raab and mustard greens are excellent choices for gaining muscle while training consistently. They are both rich in nutrients such as vitamins, minerals, and antioxidants that support muscle growth and overall health. To maximize muscle gain, it's important to have a well-rounded diet that includes a variety of vegetables, fruits, whole grains, and plant-based protein sources. Incorporating both broccoli raab and mustard greens into your meals can help provide a wide range of nutrients that support muscle development.

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

Both Broccoli Raab and Mustard Greens are nutritious leafy green vegetables that are relatively low in environmental impact compared to animal products. They require minimal resources to grow and are generally considered sustainable options. However, it is important to consider factors such as transportation, water usage, and pesticide use when evaluating the environmental impact of specific crops. Overall, incorporating a variety of plant-based foods, including both Broccoli Raab and Mustard Greens, into your diet can help reduce your carbon footprint and support environmental sustainability.