Comparing Nutrients in 7 ounces Boiled Mustard Greens VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens	31%	13%	56%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Mustard Greens	Boiled Broccoli	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.9% 8.95g	11% 14.2g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	3.8% 2.76g	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	2.03% 1.47g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	9.07% 5.1g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	136% 1226μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.37% 0.86mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	30.5% 0.4mg	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	4.47% 18μg	53.6% 214μg	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	55.8% 50.2mg	143% 129mg	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	23.5% 3.53mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	980% 1176μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens	Boiled Broccoli	Recommended Dietary Allowance
Calcium	23.4% 234mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	21.6% 1.73mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	NA	16.7% 0.38mg	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	12% 83.3mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.92% 182g	4.8% 177g	3700g per day for Men 19-50 years

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

• Boiled and Drained Mustard Greens have 8 times more Vitamin A, 1.2 times more Vitamin E and 4.2 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 5.1 times more Vitamin B5, 2 times more Vitamin B6, 12 times more Vitamin B9 and 2.6 times more Vitamin C than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Mustard Greens vs Boiled Broccoli:

• Boiled and Drained Mustard Greens have 3 times more Calcium, 2.4 times more Copper and 1.3 times more Iron than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Magnesium, 1.6 times more Phosphorus, 1.8 times more Potassium, 2.7 times more Selenium, 4.6 times more Sodium and 2 times more Zinc than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens and Boiled and Drained Broccoli have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli contains 1.3 times more Energy, 5.4 times more Omega 3, 1.6 times more Carbohydrate and 1.7 times more Fiber than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens and Boiled and Drained Broccoli have similar amounts of Sugars and Protein per 7 oz.
• Both Boiled and Drained Mustard Greens as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.