Comparing Nutrients in 300 calories Frozen Mustard GreensVS Broccoli

Weight per 300 calories

Frozen Mustard Greens

1500g

Broccoli

882g

Raw Broccoli has 1.7 times more energy per unit of mass than Frozen Mustard Greens, Unprepared, which is low in comparison to other foods. Frozen Mustard Greens having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Frozen Mustard Greens

38%

53%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Frozen Mustard Greensvs Broccoli

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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4.18%4.05g

Fat

3.37%3.26g

4.05 gvs3.26 g

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

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0.66%0.21g

Saturated Fat

3.14%1g

0.21 gvs1 g

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

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22.5%0.36g

Omega 3

34.7%0.56g

0.36 gvs0.56 g

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

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2.4%0.41g

Omega 6

2.54%0.43g

0.41 gvs0.43 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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39.3%51g

Carbohydrate

45%58.6g

51 gvs58.6 g

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

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Sugars

20.7%15g

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

NA gvs15 g

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

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Fructose

8.28%6g

≤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 gvs6 g

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

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Glucose

%4.32g

NA gvs4.32 g

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

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Sucrose

%0.88g

NA gvs0.88 g

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

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130%49.5g

Fiber

60.4%23g

49.5 gvs23 g

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

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66.7%37.4g

Protein

44.4%25g

37.4 gvs25 g

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

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Vitamins

Frozen Mustard Greensvs Broccoli

430%3870μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

3870 μgvs274 μg

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

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60%0.72mg

Vitamin B1

52.2%0.63mg

Thiamine

0.72 mgvs0.63 mg

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

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70.4%0.92mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.92 mgvs1.03 mg

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

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29.4%4.7mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

4.7 mgvs5.64 mg

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

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5.7%0.29mg

Vitamin B5

101%5.06mg

Pantothenic acid

0.29 mgvs5.06 mg

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

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151%1.97mg

Vitamin B6

119%1.54mg

Pyridoxine

1.97 mgvs1.54 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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518%2070μg

Vitamin B9

139%556μg

Folates and Folic Acid

2070 μgvs556 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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422%380mg

Vitamin C

875%787mg

Ascorbic acid

380 mgvs787 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

46%6.9mg

Tocopherols and Tocotrienols

NA mgvs6.9 mg

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

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Vitamin K

747%896μg

Phytomenadione or phylloquinone

NA μgvs896 μg

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

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Minerals

Frozen Mustard Greensvs Broccoli

174%1740mg

Calcium

41.5%415mg

1740 mgvs415 mg

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

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112%1mg

Copper

48%0.43mg

1 mgvs0.43 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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242%19.4mg

Iron

80.5%6.44mg

19.4 mgvs6.44 mg

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

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53.6%225mg

Magnesium

44%185mg

225 mgvs185 mg

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

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221%5.1mg

Manganese

80.6%1.85mg

5.1 mgvs1.85 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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64.3%450mg

Phosphorus

83%582mg

450 mgvs582 mg

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

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75%2550mg

Potassium

82%2788mg

2550 mgvs2788 mg

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

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19%10.5μg

Selenium

40%22μg

10.5 μgvs22 μg

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

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29%435mg

Sodium

19.4%291mg

435 mgvs291 mg

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

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31.4%3.45mg

Zinc

33%3.6mg

3.45 mgvs3.6 mg

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

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37.8%1398g

Water

21.3%788g

1398 gvs788 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 Frozen Mustard Greens vs Broccoli:

Frozen Mustard Greens, Unprepared have 14.1 times more Vitamin A, 1.3 times more Vitamin B6 and 3.7 times more Vitamin B9 than Raw Broccoli.
While Raw Broccoli contains 17.7 times more Vitamin B5 and 2.1 times more Vitamin C than Frozen Mustard Greens, Unprepared.
Both Frozen Mustard Greens, Unprepared and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 300 kcal.
Both Frozen Mustard Greens, Unprepared as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Frozen Mustard Greens, Unprepared have 4.2 times more Calcium, 2.3 times more Copper, 3 times more Iron, 1.2 times more Magnesium, 2.7 times more Manganese, 1.5 times more Sodium and 1.8 times more Water than Raw Broccoli.
While Raw Broccoli contains 1.3 times more Phosphorus and 2.1 times more Selenium than Frozen Mustard Greens, Unprepared.
Both Frozen Mustard Greens, Unprepared and Raw Broccoli have similar amounts of Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Frozen Mustard Greens, Unprepared have 1.2 times more Fat, 2.2 times more Fiber and 1.5 times more Protein than Raw Broccoli.
While Raw Broccoli contains 4.8 times more Saturated Fat and 1.5 times more Omega 3 than Frozen Mustard Greens, Unprepared.
Both Frozen Mustard Greens, Unprepared and Raw Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Frozen Mustard Greens, Unprepared as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Frozen Mustard GreensVS Cooked Frozen Mustard GreensBroccoliVS Cooked Frozen Mustard GreensFrozen Mustard GreensVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Frozen Mustard GreensVS Broccoli

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: