Comparing Nutrients in 100 grams Mustard Greens VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Mustard Greens	34%	11%	55%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Mustard Greens	Boiled Broccoli	Recommended Dietary Allowance
Energy	0.93% 27kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.6% 4.67g	5.52% 7.18g	130g per day for Men 19-50 years
Sugars	1.82% 1.32g	1.9% 1.4g	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	1.02% 0.74g	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	% 0.49g	g per day for Men 19-50 years
Sucrose	NA	% 0.08g	g per day for Men 19-50 years
Fiber	8.42% 3.2g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Mustard Greens	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	8.56% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	15.4% 0.2mg	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	3% 12μg	27% 108μg	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	77.8% 70mg	72% 65mg	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	13.4% 2mg	9.67% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	215% 258μg	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Greens	Boiled Broccoli	Recommended Dietary Allowance
Calcium	11.5% 115mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.17mg	6.78% 0.061mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	20.5% 1.64mg	8.38% 0.67mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	NA	8.43% 0.19mg	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	8.3% 58mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Mustard Greens vs Boiled Broccoli:

• Raw Mustard Greens have 2 times more Vitamin A, 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.4 times more Vitamin E and 1.8 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.9 times more Vitamin B5 and 9 times more Vitamin B9 than Raw Mustard Greens.
• Both Raw Mustard Greens and Boiled and Drained Broccoli have similar amounts of Vitamin B2, Vitamin B6 and Vitamin C per 100 g.
• Both Raw Mustard Greens as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Mustard Greens vs Boiled Broccoli:

• Raw Mustard Greens have 2.9 times more Calcium, 2.7 times more Copper, 2.4 times more Iron, 1.5 times more Magnesium and 1.3 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Selenium, 2.1 times more Sodium and 1.8 times more Zinc than Raw Mustard Greens.
• Both Raw Mustard Greens and Boiled and Drained Broccoli have similar amounts of Phosphorus and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Mustard Greens have 1.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Energy, 6.6 times more Omega 3 and 1.5 times more Carbohydrate than Raw Mustard Greens.
• Both Raw Mustard Greens and Boiled and Drained Broccoli have similar amounts of Sugars and Fiber per 100 g.
• Both Raw Mustard Greens as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.