Comparing Nutrients in 300 calories Boiled BroccoliVS Cooked Frozen Mustard Greens

Weight per 300 calories

Boiled Broccoli

857g

Cooked Frozen Mustard Greens

1579g

Boiled Broccoli has 1.8 times more energy per 100g than Cooked Frozen Mustard Greens. It has low energy density when compared to other foods. Boiled and Drained Frozen Mustard Greens having very low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Cooked Frozen Mustard Greens?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Cooked Frozen Mustard Greens

38%

53%

300 kcal ▼

Macro Nutrients

Boiled Broccolivs Cooked Frozen Mustard Greens

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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3.62%3.5g

Fat

4.07%3.95g

3.5 gvs3.95 g

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

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2.1%0.68g

Saturated Fat

0.64%0.21g

0.68 gvs0.21 g

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

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63.8%1g

Omega 3

21.7%0.35g

1 gvs0.35 g

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

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2.57%0.44g

Omega 6

2.23%0.38g

0.44 gvs0.38 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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47.3%61.5g

Carbohydrate

37.8%49g

61.5 gvs49 g

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

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16.4%12g

Sugars

6.97%5.05g

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

12 gvs5.05 g

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

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8.75%6.34g

Fructose

≤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]

6.34 gvsNA g

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

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%4.2g

Glucose

4.2 gvsNA g

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

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%0.69g

Sucrose

0.69 gvsNA g

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

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74.4%28.3g

Fiber

116%44.2g

28.3 gvs44.2 g

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

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36.4%20.4g

Protein

64%36g

20.4 gvs36 g

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

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Vitamins

Boiled Broccolivs Cooked Frozen Mustard Greens

73.3%660μg

Vitamin A

621%5589μg

RAE, retinol activity equivalents

660 μgvs5589 μg

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

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45%0.54mg

Vitamin B1

52.6%0.63mg

Thiamine

0.54 mgvs0.63 mg

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

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81%1.05mg

Vitamin B2

64.4%0.84mg

Riboflavin

1.05 mgvs0.84 mg

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

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29.6%4.74mg

Vitamin B3

25.5%4.07mg

Niacin, nicotinic acid, niacinamide

4.74 mgvs4.07 mg

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

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106%5.3mg

Vitamin B5

5.05%0.25mg

Pantothenic acid

5.3 mgvs0.25 mg

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

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132%1.7mg

Vitamin B6

131%1.7mg

Pyridoxine

1.7 mgvs1.7 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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231%926μg

Vitamin B9

276%1105μg

Folates and Folic Acid

926 μgvs1105 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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618%556mg

Vitamin C

242%218mg

Ascorbic acid

556 mgvs218 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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83%12.4mg

Vitamin E

142%21.3mg

Tocopherols and Tocotrienols

12.4 mgvs21.3 mg

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

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1008%1209μg

Vitamin K

4409%5291μg

Phytomenadione or phylloquinone

1209 μgvs5291 μg

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

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Minerals

Boiled Broccolivs Cooked Frozen Mustard Greens

34.3%343mg

Calcium

159%1595mg

343 mgvs1595 mg

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

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58%0.52mg

Copper

102%0.92mg

0.52 mgvs0.92 mg

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

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0.86%34.3μg

Fluoride

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

34.3 μgvsNA μg

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

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71.8%5.74mg

Iron

221%17.7mg

5.74 mgvs17.7 mg

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

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43%180mg

Magnesium

49%205mg

180 mgvs205 mg

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

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72.3%1.66mg

Manganese

202%4.64mg

1.66 mgvs4.64 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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82%574mg

Phosphorus

54%379mg

574 mgvs379 mg

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

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74%2511mg

Potassium

64.6%2195mg

2511 mgvs2195 mg

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

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25%13.7μg

Selenium

17.2%9.47μg

13.7 μgvs9.47 μg

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

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23.4%351mg

Sodium

26.3%395mg

351 mgvs395 mg

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

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35%3.86mg

Zinc

28.7%3.16mg

3.86 mgvs3.16 mg

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

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20.7%765g

Water

40%1481g

765 gvs1481 g

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

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Lets compare vitamin content per 300 calories of Boiled Broccoli vs Cooked Frozen Mustard Greens:

Boiled and Drained Broccoli has 1.3 times more Vitamin B2, 20.9 times more Vitamin B5 and 2.6 times more Vitamin C than Boiled and Drained Frozen Mustard Greens.
While Boiled and Drained Frozen Mustard Greens contain 8.5 times more Vitamin A, 1.7 times more Vitamin E and 4.4 times more Vitamin K than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Boiled and Drained Frozen Mustard Greens have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per 300 kcal.
Both Boiled and Drained Broccoli as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Cooked Frozen Mustard Greens:

Boiled and Drained Broccoli has 1.5 times more Phosphorus, 1.4 times more Selenium and 1.2 times more Zinc than Boiled and Drained Frozen Mustard Greens.
While Boiled and Drained Frozen Mustard Greens contain 4.7 times more Calcium, 1.8 times more Copper, 3.1 times more Iron, 2.8 times more Manganese and 1.9 times more Water than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Boiled and Drained Frozen Mustard Greens have similar amounts of Magnesium, Potassium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Broccoli has 2.9 times more Omega 3, 1.3 times more Carbohydrate and 2.4 times more Sugars than Boiled and Drained Frozen Mustard Greens.
While Boiled and Drained Frozen Mustard Greens contain 1.6 times more Fiber and 1.8 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Boiled and Drained Frozen Mustard Greens have similar amounts of Energy and Fat per 300 kcal.
Both Boiled and Drained Broccoli as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliCooked Frozen Mustard GreensVS Frozen Chopped BroccoliBoiled BroccoliVS Mustard SpinachCooked Frozen Mustard GreensVS Mustard Spinach

Compare Foods

Comparing Nutrients in 300 calories Boiled BroccoliVS Cooked Frozen Mustard Greens

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Broccoli or Cooked Frozen Mustard Greens?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: