Comparing Nutrients in 100 calories Mustard SpinachVS Frozen Chopped Broccoli

Weight per 100 calories

Mustard Spinach

455g

Frozen Chopped Broccoli

385g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Mustard Spinach or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Mustard Spinach

32%

10%

58%

Frozen Chopped Broccoli

34%

58%

100 kcal ▼

Macro Nutrients

Mustard Spinachvs Frozen Chopped Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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1.4%1.36g

Fat

1.15%1.1g

1.36 gvs1.1 g

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

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0.21%0.068g

Saturated Fat

0.53%0.17g

0.068 gvs0.17 g

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

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7.67%0.12g

Omega 3

25.2%0.4g

0.12 gvs0.4 g

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

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0.8%0.14g

Omega 6

0.7%0.12g

0.14 gvs0.12 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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13.6%17.7g

Carbohydrate

14%18.4g

17.7 gvs18.4 g

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

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Sugars

7.16%5.2g

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

NA gvs5.2 g

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

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Fructose

4.4%3.2g

≤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 gvs3.2 g

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

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Glucose

%2.9g

NA gvs2.9 g

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

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Sucrose

NA gvsNA g

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

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33.5%12.7g

Fiber

30.4%11.5g

12.7 gvs11.5 g

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

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18%10g

Protein

19.3%11g

10 gvs11 g

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

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Vitamins

Mustard Spinachvs Frozen Chopped Broccoli

250%2250μg

Vitamin A

22.2%200μg

RAE, retinol activity equivalents

2250 μgvs200 μg

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

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25.8%0.31mg

Vitamin B1

17%0.2mg

Thiamine

0.31 mgvs0.2 mg

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

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32.5%0.42mg

Vitamin B2

28.4%0.37mg

Riboflavin

0.42 mgvs0.37 mg

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

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19.3%3.1mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

3.1 mgvs1.8 mg

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

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16%0.81mg

Vitamin B5

21.5%1.07mg

Pantothenic acid

0.81 mgvs1.07 mg

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

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53.5%0.7mg

Vitamin B6

38.5%0.5mg

Pyridoxine

0.7 mgvs0.5 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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181%723μg

Vitamin B9

64.4%258μg

Folates and Folic Acid

723 μgvs258 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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657%591mg

Vitamin C

241%217mg

Ascorbic acid

591 mgvs217 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

31.3%4.7mg

Tocopherols and Tocotrienols

NA mgvs4.7 mg

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

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Vitamin K

260%312μg

Phytomenadione or phylloquinone

NA μgvs312 μg

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

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Minerals

Mustard Spinachvs Frozen Chopped Broccoli

95%955mg

Calcium

21.5%215mg

955 mgvs215 mg

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

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38%0.34mg

Copper

16.2%0.15mg

0.34 mgvs0.15 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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85.2%6.8mg

Iron

39%3.1mg

6.8 mgvs3.1 mg

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

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12%50mg

Magnesium

16.5%69.2mg

50 mgvs69.2 mg

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

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80.4%1.85mg

Manganese

49%1.13mg

1.85 mgvs1.13 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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18%127mg

Phosphorus

27.5%192mg

127 mgvs192 mg

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

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60%2041mg

Potassium

24%815mg

2041 mgvs815 mg

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

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6.6%3.64μg

Selenium

19.6%10.8μg

3.64 μgvs10.8 μg

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

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6.36%95mg

Sodium

6.15%92mg

95 mgvs92 mg

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

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7.02%0.77mg

Zinc

16.8%1.85mg

0.77 mgvs1.85 mg

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

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11.3%419g

Water

9.5%352g

419 gvs352 g

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

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Lets compare vitamin content per 100 calories of Mustard Spinach vs Frozen Chopped Broccoli:

Raw Mustard Spinach has 11.3 times more Vitamin A, 1.5 times more Vitamin B1, 1.7 times more Vitamin B3, 1.4 times more Vitamin B6, 2.8 times more Vitamin B9 and 2.7 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Vitamin B5 than Raw Mustard Spinach.
Both Raw Mustard Spinach and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 per 100 kcal.
Both Raw Mustard Spinach as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Mustard Spinach vs Frozen Chopped Broccoli:

Raw Mustard Spinach has 4.4 times more Calcium, 2.3 times more Copper, 2.2 times more Iron, 1.6 times more Manganese and 2.5 times more Potassium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Magnesium, 1.5 times more Phosphorus, 3 times more Selenium and 2.4 times more Zinc than Raw Mustard Spinach.
Both Raw Mustard Spinach and Frozen Chopped Broccoli, Unprepared have similar amounts of Sodium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Mustard Spinach has 1.2 times more Fat than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 3.3 times more Omega 3 than Raw Mustard Spinach.
Both Raw Mustard Spinach and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
Both Raw Mustard Spinach as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Mustard SpinachVS Boiled Mustard SpinachFrozen Chopped BroccoliVS Boiled Mustard SpinachMustard SpinachVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 100 calories Mustard SpinachVS Frozen Chopped Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Mustard Spinach or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: