Comparing Nutrients in 1 pound Mustard SpinachVS Broccoli

Macros Ratio

Protein Fat Carbs

Mustard Spinach

32%

10%

58%

Broccoli

27%

65%

1 lb ▼

Macro Nutrients

Mustard Spinachvs Broccoli

3.44%100kcal

Energy

5.3%154kcal

100 kcalvs154 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.4%1.36g

Fat

1.73%1.68g

1.36 gvs1.68 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.21%0.068g

Saturated Fat

1.6%0.52g

0.068 gvs0.52 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.65%0.12g

Omega 3

18%0.29g

0.12 gvs0.29 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.8%0.14g

Omega 6

1.3%0.22g

0.14 gvs0.22 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13.6%17.7g

Carbohydrate

23%30g

17.7 gvs30 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

10.6%7.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs7.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

4.25%3.1g

≤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]

NA gvs3.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%2.22g

NA gvs2.22 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.45g

NA gvs0.45 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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33.4%12.7g

Fiber

31%11.8g

12.7 gvs11.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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18%9.98g

Protein

23%12.8g

9.98 gvs12.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Mustard Spinachvs Broccoli

249%2245μg

Vitamin A

15.6%141μg

RAE, retinol activity equivalents

2245 μgvs141 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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25.7%0.31mg

Vitamin B1

27%0.32mg

Thiamine

0.31 mgvs0.32 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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32.4%0.42mg

Vitamin B2

41%0.53mg

Riboflavin

0.42 mgvs0.53 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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19.2%3.08mg

Vitamin B3

18%2.9mg

Niacin, nicotinic acid, niacinamide

3.08 mgvs2.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16%0.81mg

Vitamin B5

52%2.6mg

Pantothenic acid

0.81 mgvs2.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53.4%0.69mg

Vitamin B6

61%0.79mg

Pyridoxine

0.69 mgvs0.79 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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180%721μg

Vitamin B9

71.4%286μg

Folates and Folic Acid

721 μgvs286 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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655%590mg

Vitamin C

450%405mg

Ascorbic acid

590 mgvs405 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

23.6%3.54mg

Tocopherols and Tocotrienols

NA mgvs3.54 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

384%461μg

Phytomenadione or phylloquinone

NA μgvs461 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Mustard Spinachvs Broccoli

95%953mg

Calcium

21.3%213mg

953 mgvs213 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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37.8%0.34mg

Copper

24.7%0.22mg

0.34 mgvs0.22 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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85%6.8mg

Iron

41.4%3.3mg

6.8 mgvs3.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12%50mg

Magnesium

22.7%95mg

50 mgvs95 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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80.3%1.85mg

Manganese

41.4%0.95mg

1.85 mgvs0.95 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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18%127mg

Phosphorus

42.8%299mg

127 mgvs299 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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60%2037mg

Potassium

42%1433mg

2037 mgvs1433 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.6%3.63μg

Selenium

20.6%11.3μg

3.63 μgvs11.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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6.35%95mg

Sodium

9.98%150mg

95 mgvs150 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7%0.77mg

Zinc

17%1.86mg

0.77 mgvs1.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11.3%418g

Water

11%405g

418 gvs405 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Mustard Spinach vs Broccoli:

Raw Mustard Spinach has 16 times more Vitamin A, 2.5 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Broccoli.
While Raw Broccoli contains 1.3 times more Vitamin B2 and 3.2 times more Vitamin B5 than Raw Mustard Spinach.
Both Raw Mustard Spinach and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 1 lb.
Both Raw Mustard Spinach as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Mustard Spinach vs Broccoli:

Raw Mustard Spinach has 4.5 times more Calcium, 1.5 times more Copper, 2.1 times more Iron, 1.9 times more Manganese and 1.4 times more Potassium than Raw Broccoli.
While Raw Broccoli contains 1.9 times more Magnesium, 2.4 times more Phosphorus, 3.1 times more Selenium, 1.6 times more Sodium and 2.4 times more Zinc than Raw Mustard Spinach.
Both Raw Mustard Spinach and Raw Broccoli have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Raw Broccoli contains 1.5 times more Energy, 2.3 times more Omega 3, 1.7 times more Carbohydrate and 1.3 times more Protein than Raw Mustard Spinach.
Both Raw Mustard Spinach and Raw Broccoli have similar amounts of Fiber per 1 lb.
Both Raw Mustard Spinach as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Mustard SpinachVS Boiled Mustard SpinachBroccoliVS Boiled Mustard SpinachMustard SpinachVS Boiled BroccoliBroccoliVS Boiled Broccoli

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Comparing Nutrients in 1 pound Mustard SpinachVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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