Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Frozen Chopped Broccoli	Ground Mustard Seed	Recommended Dietary Allowance
Energy	3.56% 103kcal	69.5% 2016kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	148% 144g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	941% 15g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	138% 23.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	85.8% 111g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	37% 27g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	4.54% 3.3g	0.11% 0.079g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 2.98g	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 14.6g	g per day for Men 19-50 years
Fiber	31.3% 12g	127% 48.4g	38g per day for Men 19-50 years
Protein	20% 11g	185% 104g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	23% 206μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	266% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	79.7% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	64.3% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	121% 1.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	66.5% 266μg	161% 643μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	249% 224mg	31.3% 28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32.3% 4.84mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	18% 21.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	22.2% 222mg	106% 1056mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	284% 2.56mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	40% 3.2mg	457% 36.6mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	350% 1469mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	422% 9.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.3% 198mg	469% 3286mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	86% 2929mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	1502% 826μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	219% 24mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Ground Mustard Seed per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Chopped Broccoli versus 14 oz of Ground Mustard Seed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Ground Mustard Seed:

• 14 ounces of Frozen Chopped Broccoli have 26 times more Vitamin A, 7.9 times more Vitamin C and 15 times more Vitamin K than Ground Mustard Seed.
• While 14 oz of Ground Mustard Seed Spices contain 15.2 times more Vitamin B1, 2.7 times more Vitamin B2, 10.1 times more Vitamin B3, 2.9 times more Vitamin B5, 3.1 times more Vitamin B6, 2.4 times more Vitamin B9 and 4.2 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Ground Mustard Seed have insufficient amounts of Vitamin A
• Both Frozen Chopped Broccoli, Unprepared as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Ground Mustard Seed:

• 14 ounces of Frozen Chopped Broccoli have 17.4 times more Water than Ground Mustard Seed.
• While 14 oz of Ground Mustard Seed Spices contain 4.8 times more Calcium, 17 times more Copper, 11.4 times more Iron, 20.6 times more Magnesium, 8.3 times more Manganese, 16.6 times more Phosphorus, 3.5 times more Potassium, 74.3 times more Selenium and 12.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Ground Mustard Seed Spices contain 19.5 times more Energy, 125 times more Fat, 45.2 times more Saturated Fat, 36.1 times more Omega 3, 191 times more Omega 6, 5.9 times more Carbohydrate, 5 times more Sugars, 4.1 times more Fiber and 9.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6