Comparing Nutrients in 7 ounces Mustard GreensVS Broccoli

Macros Ratio

Protein Fat Carbs

Mustard Greens

34%

11%

55%

Broccoli

27%

65%

7 oz ▼

Macro Nutrients

Mustard Greensvs Broccoli

1.85%53.6kcal

Energy

2.33%67.5kcal

53.6 kcalvs67.5 kcal

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

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0.86%0.83g

Fat

0.76%0.73g

0.83 gvs0.73 g

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

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0.062%0.02g

Saturated Fat

0.71%0.23g

0.02 gvs0.23 g

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

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2.23%0.036g

Omega 3

7.8%0.13g

0.036 gvs0.13 g

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

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0.23%0.04g

Omega 6

0.57%0.097g

0.04 gvs0.097 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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7.13%9.27g

Carbohydrate

10%13g

9.27 gvs13 g

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

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3.6%2.6g

Sugars

4.65%3.37g

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

2.6 gvs3.37 g

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

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Fructose

1.86%1.35g

≤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 gvs1.35 g

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

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Glucose

%0.97g

NA gvs0.97 g

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

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Sucrose

%0.2g

NA gvs0.2 g

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

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16.7%6.35g

Fiber

13.6%5.16g

6.35 gvs5.16 g

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

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10%5.68g

Protein

10%5.6g

5.68 gvs5.6 g

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

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Vitamins

Mustard Greensvs Broccoli

33.3%300μg

Vitamin A

6.84%61.5μg

RAE, retinol activity equivalents

300 μgvs61.5 μg

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

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13.2%0.16mg

Vitamin B1

11.7%0.14mg

Thiamine

0.16 mgvs0.14 mg

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

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16.8%0.22mg

Vitamin B2

18%0.23mg

Riboflavin

0.22 mgvs0.23 mg

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

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9.92%1.6mg

Vitamin B3

7.93%1.27mg

Niacin, nicotinic acid, niacinamide

1.6 mgvs1.27 mg

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

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8.33%0.42mg

Vitamin B5

22.7%1.14mg

Pantothenic acid

0.42 mgvs1.14 mg

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

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27.5%0.36mg

Vitamin B6

26.7%0.35mg

Pyridoxine

0.36 mgvs0.35 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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5.95%24μg

Vitamin B9

31.3%125μg

Folates and Folic Acid

24 μgvs125 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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154%139mg

Vitamin C

197%177mg

Ascorbic acid

139 mgvs177 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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26.6%4mg

Vitamin E

10.3%1.55mg

Tocopherols and Tocotrienols

4 mgvs1.55 mg

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

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426%511μg

Vitamin K

168%202μg

Phytomenadione or phylloquinone

511 μgvs202 μg

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

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Minerals

Mustard Greensvs Broccoli

23%228mg

Calcium

9.33%93mg

228 mgvs93 mg

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

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36.4%0.33mg

Copper

11%0.097mg

0.33 mgvs0.097 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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40.7%3.25mg

Iron

18%1.45mg

3.25 mgvs1.45 mg

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

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15%63.5mg

Magnesium

9.92%41.7mg

63.5 mgvs41.7 mg

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

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Manganese

18%0.42mg

NA mgvs0.42 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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16.4%115mg

Phosphorus

18.7%131mg

115 mgvs131 mg

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

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22.4%762mg

Potassium

18.4%627mg

762 mgvs627 mg

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

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3.25%1.8μg

Selenium

9.02%4.96μg

1.8 μgvs4.96 μg

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

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2.65%39.7mg

Sodium

4.37%65.5mg

39.7 mgvs65.5 mg

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

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4.5%0.5mg

Zinc

7.4%0.81mg

0.5 mgvs0.81 mg

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

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4.86%180g

Water

4.8%177g

180 gvs177 g

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

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Lets compare vitamin content per 7 ounces of Mustard Greens vs Broccoli:

Raw Mustard Greens have 4.9 times more Vitamin A, 1.3 times more Vitamin B3, 2.6 times more Vitamin E and 2.5 times more Vitamin K than Raw Broccoli.
While Raw Broccoli contains 2.7 times more Vitamin B5, 5.3 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Mustard Greens.
Both Raw Mustard Greens and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 7 oz.
Both Raw Mustard Greens as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Mustard Greens vs Broccoli:

Raw Mustard Greens have 2.4 times more Calcium, 3.4 times more Copper, 2.2 times more Iron, 1.5 times more Magnesium and 1.2 times more Potassium than Raw Broccoli.
While Raw Broccoli contains 2.8 times more Selenium, 1.7 times more Sodium and 1.6 times more Zinc than Raw Mustard Greens.
Both Raw Mustard Greens and Raw Broccoli have similar amounts of Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Mustard Greens have 1.2 times more Fiber than Raw Broccoli.
While Raw Broccoli contains 1.3 times more Energy, 3.5 times more Omega 3, 1.4 times more Carbohydrate and 1.3 times more Sugars than Raw Mustard Greens.
Both Raw Mustard Greens and Raw Broccoli have similar amounts of Protein per 7 oz.
Both Raw Mustard Greens as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Mustard GreensVS Boiled Mustard GreensBroccoliVS Boiled Mustard GreensMustard GreensVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 7 ounces Mustard GreensVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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