Comparing Nutrients in 5 ounces BroccoliVS Frozen Mustard Greens

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Frozen Mustard Greens

38%

53%

5 oz ▼

Macro Nutrients

Broccolivs Frozen Mustard Greens

1.66%48kcal

Energy

0.98%28.3kcal

48 kcalvs28.3 kcal

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

Find Vegetables rich in Energy

0.54%0.52g

Fat

0.39%0.38g

0.52 gvs0.38 g

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

Find Vegetables rich in Fat

0.5%0.16g

Saturated Fat

0.062%0.02g

0.16 gvs0.02 g

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

Find Vegetables rich in Saturated Fat

5.6%0.089g

Omega 3

2.13%0.034g

0.089 gvs0.034 g

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

Find Vegetables rich in Omega 3

0.41%0.069g

Omega 6

0.23%0.038g

0.069 gvs0.038 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

7.24%9.4g

Carbohydrate

3.7%4.83g

9.4 gvs4.83 g

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

Find Vegetables rich in Carbohydrate

3.32%2.4g

Sugars

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

2.4 gvsNA g

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

Find Vegetables rich in Sugars

1.33%0.96g

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]

0.96 gvsNA g

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

Find Vegetables rich in Fructose

%0.69g

Glucose

0.69 gvsNA g

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

Find Vegetables rich in Glucose

%0.14g

Sucrose

0.14 gvsNA g

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

Find Vegetables rich in Sucrose

9.7%3.7g

Fiber

12.3%4.68g

3.7 gvs4.68 g

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

Find Vegetables rich in Fiber

7.14%4g

Protein

6.3%3.53g

4 gvs3.53 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Broccolivs Frozen Mustard Greens

4.9%44μg

Vitamin A

40.6%366μg

RAE, retinol activity equivalents

44 μgvs366 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

8.4%0.1mg

Vitamin B1

5.67%0.068mg

Thiamine

0.1 mgvs0.068 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

12.8%0.17mg

Vitamin B2

6.65%0.086mg

Riboflavin

0.17 mgvs0.086 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

5.66%0.91mg

Vitamin B3

2.8%0.45mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs0.45 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

16.2%0.81mg

Vitamin B5

0.54%0.027mg

Pantothenic acid

0.81 mgvs0.027 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

19%0.25mg

Vitamin B6

14.3%0.19mg

Pyridoxine

0.25 mgvs0.19 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

22.3%89.3μg

Vitamin B9

49%196μg

Folates and Folic Acid

89.3 μgvs196 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

140%126mg

Vitamin C

40%36mg

Ascorbic acid

126 mgvs36 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

7.37%1.1mg

Vitamin E

Tocopherols and Tocotrienols

1.1 mgvsNA mg

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

Find Vegetables rich in Vitamin E

120%144μg

Vitamin K

Phytomenadione or phylloquinone

144 μgvsNA μg

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

Find Vegetables rich in Vitamin K

Minerals

Broccolivs Frozen Mustard Greens

6.66%66.6mg

Calcium

16.4%164mg

66.6 mgvs164 mg

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

Find Vegetables rich in Calcium

7.7%0.069mg

Copper

10.6%0.095mg

0.069 mgvs0.095 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

13%1.03mg

Iron

23%1.83mg

1.03 mgvs1.83 mg

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

Find Vegetables rich in Iron

7.1%29.8mg

Magnesium

5.06%21.3mg

29.8 mgvs21.3 mg

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

Find Vegetables rich in Magnesium

13%0.3mg

Manganese

21%0.48mg

0.3 mgvs0.48 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

13.4%94mg

Phosphorus

6.07%42.5mg

94 mgvs42.5 mg

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

Find Vegetables rich in Phosphorus

13%448mg

Potassium

7.1%241mg

448 mgvs241 mg

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

Find Vegetables rich in Potassium

6.44%3.54μg

Selenium

1.8%0.99μg

3.54 μgvs0.99 μg

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

Find Vegetables rich in Selenium

3.1%46.8mg

Sodium

2.74%41mg

46.8 mgvs41 mg

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

Find Vegetables rich in Sodium

5.3%0.58mg

Zinc

2.96%0.33mg

0.58 mgvs0.33 mg

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

Find Vegetables rich in Zinc

3.42%127g

Water

3.57%132g

127 gvs132 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 5 ounces of Broccoli vs Frozen Mustard Greens:

Raw Broccoli has 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B3, 30.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.5 times more Vitamin C than Frozen Mustard Greens, Unprepared.
While Frozen Mustard Greens, Unprepared contain 8.3 times more Vitamin A and 2.2 times more Vitamin B9 than Raw Broccoli.
Both Raw Broccoli as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Frozen Mustard Greens:

Raw Broccoli has 1.4 times more Magnesium, 2.2 times more Phosphorus, 1.9 times more Potassium, 3.6 times more Selenium and 1.8 times more Zinc than Frozen Mustard Greens, Unprepared.
While Frozen Mustard Greens, Unprepared contain 2.5 times more Calcium, 1.4 times more Copper, 1.8 times more Iron and 1.6 times more Manganese than Raw Broccoli.
Both Raw Broccoli and Frozen Mustard Greens, Unprepared have similar amounts of Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Broccoli has 1.7 times more Energy, 2.6 times more Omega 3 and 1.9 times more Carbohydrate than Frozen Mustard Greens, Unprepared.
While Frozen Mustard Greens, Unprepared contain 1.3 times more Fiber than Raw Broccoli.
Both Raw Broccoli and Frozen Mustard Greens, Unprepared have similar amounts of Protein per 5 oz.
Both Raw Broccoli as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

BroccoliVS Boiled BroccoliFrozen Mustard GreensVS Boiled BroccoliBroccoliVS Cooked Frozen Mustard GreensFrozen Mustard GreensVS Cooked Frozen Mustard Greens

Compare Foods

Comparing Nutrients in 5 ounces BroccoliVS Frozen Mustard Greens

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: