Comparing Nutrients in 14 ounces Broccoli VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Broccoli	Ground Mustard Seed	Recommended Dietary Allowance
Energy	4.65% 135kcal	69.5% 2016kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	148% 144g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	941% 15g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	20.3% 26.4g	85.8% 111g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 14.6g	g per day for Men 19-50 years
Fiber	27% 10.3g	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

	Broccoli	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	266% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	79.7% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	64.3% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	18% 21.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	18.7% 187mg	106% 1056mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	36.2% 2.9mg	457% 36.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	350% 1469mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	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	37.4% 262mg	469% 3286mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	86% 2929mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	1502% 826μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	219% 24mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.57% 21g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 15.5 times more Vitamin A, 12.6 times more Vitamin C and 18.8 times more Vitamin K than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 11.3 times more Vitamin B1, 2.2 times more Vitamin B2, 7.4 times more Vitamin B3, 1.4 times more Vitamin B5, 2.3 times more Vitamin B6, 2.6 times more Vitamin B9 and 6.5 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Broccoli has 2.5 times more Sodium and 16.9 times more Water than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 5.7 times more Calcium, 13.2 times more Copper, 12.6 times more Iron, 17.6 times more Magnesium, 11.7 times more Manganese, 12.5 times more Phosphorus, 2.3 times more Potassium, 83.2 times more Selenium and 14.8 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Ground Mustard Seed Spices contain 14.9 times more Energy, 97.9 times more Fat, 17.4 times more Saturated Fat, 60.2 times more Omega 3, 120.8 times more Omega 6, 4.2 times more Carbohydrate, 4 times more Sugars, 4.7 times more Fiber and 9.2 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Ground Mustard Seed Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.