Comparing Nutrients in 5 ounces Mustard SpinachVS Broccoli

Macros Ratio

Protein Fat Carbs

Mustard Spinach

32%

10%

58%

Broccoli

27%

65%

5 oz ▼

Macro Nutrients

Mustard Spinachvs Broccoli

1.08%31kcal

Energy

1.66%48kcal

31 kcalvs48 kcal

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

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0.44%0.43g

Fat

0.54%0.52g

0.43 gvs0.52 g

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

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0.066%0.021g

Saturated Fat

0.5%0.16g

0.021 gvs0.16 g

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

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2.4%0.038g

Omega 3

5.6%0.089g

0.038 gvs0.089 g

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

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0.25%0.043g

Omega 6

0.41%0.069g

0.043 gvs0.069 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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4.25%5.53g

Carbohydrate

7.24%9.4g

5.53 gvs9.4 g

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

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Sugars

3.32%2.4g

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

NA gvs2.4 g

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

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Fructose

1.33%0.96g

≤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 gvs0.96 g

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

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Glucose

%0.69g

NA gvs0.69 g

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

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Sucrose

%0.14g

NA gvs0.14 g

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

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10.4%3.97g

Fiber

9.7%3.7g

3.97 gvs3.7 g

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

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5.57%3.1g

Protein

7.14%4g

3.1 gvs4 g

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

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Vitamins

Mustard Spinachvs Broccoli

78%702μg

Vitamin A

4.9%44μg

RAE, retinol activity equivalents

702 μgvs44 μg

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

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8.03%0.096mg

Vitamin B1

8.4%0.1mg

Thiamine

0.096 mgvs0.1 mg

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

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10%0.13mg

Vitamin B2

12.8%0.17mg

Riboflavin

0.13 mgvs0.17 mg

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

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6%0.96mg

Vitamin B3

5.66%0.91mg

Niacin, nicotinic acid, niacinamide

0.96 mgvs0.91 mg

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

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5.05%0.25mg

Vitamin B5

16.2%0.81mg

Pantothenic acid

0.25 mgvs0.81 mg

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

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16.7%0.22mg

Vitamin B6

19%0.25mg

Pyridoxine

0.22 mgvs0.25 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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56.3%225μg

Vitamin B9

22.3%89.3μg

Folates and Folic Acid

225 μgvs89.3 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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205%184mg

Vitamin C

140%126mg

Ascorbic acid

184 mgvs126 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

7.37%1.1mg

Tocopherols and Tocotrienols

NA mgvs1.1 mg

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

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Vitamin K

120%144μg

Phytomenadione or phylloquinone

NA μgvs144 μg

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

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Minerals

Mustard Spinachvs Broccoli

29.8%298mg

Calcium

6.66%66.6mg

298 mgvs66.6 mg

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

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12%0.11mg

Copper

7.7%0.069mg

0.11 mgvs0.069 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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26.6%2.13mg

Iron

13%1.03mg

2.13 mgvs1.03 mg

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

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3.7%15.6mg

Magnesium

7.1%29.8mg

15.6 mgvs29.8 mg

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

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25%0.58mg

Manganese

13%0.3mg

0.58 mgvs0.3 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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5.67%39.7mg

Phosphorus

13.4%94mg

39.7 mgvs94 mg

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

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18.7%636mg

Potassium

13%448mg

636 mgvs448 mg

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

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2.06%1.13μg

Selenium

6.44%3.54μg

1.13 μgvs3.54 μg

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

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2%29.8mg

Sodium

3.1%46.8mg

29.8 mgvs46.8 mg

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

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2.2%0.24mg

Zinc

5.3%0.58mg

0.24 mgvs0.58 mg

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

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3.53%131g

Water

3.42%127g

131 gvs127 g

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

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Lets compare vitamin content per 5 ounces 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 5 oz.
Both Raw Mustard Spinach as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

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 5 oz.
Both Raw Mustard Spinach as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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

Compare Foods

Comparing Nutrients in 5 ounces Mustard SpinachVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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