Comparing Nutrients in 14 ounces Prepared Yellow Mustard VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Prepared Yellow Mustard	22%	44%	34%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Prepared Yellow Mustard	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	8.2% 238kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	2.65% 0.85g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	8.47% 1.44g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	5.04% 3.65g	8.05% 5.83g	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	1.26% 0.91g	NA	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	% 1.87g	NA	g per day for Men 19-50 years
Sucrose	% 0.83g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	31.3% 12g	38g per day for Men 19-50 years
Protein	26.5% 15g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.5% 0.7mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	39.7% 0.52mg	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	6.95% 27.8μg	55.6% 222μg	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	1.32% 1.2mg	177% 159mg	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	9.53% 1.43mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	25% 250mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	15% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.15% 5.95μg	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	80% 6.4mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	73% 1.67mg	38.5% 0.89mg	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	61.2% 429mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	242% 133μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	292% 4382mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9% 332g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Prepared Yellow Mustard vs Cooked Chopped Frozen Broccoli:

• Prepared Yellow Mustard has 3.2 times more Vitamin B1 and 1.2 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 10.2 times more Vitamin A, 1.9 times more Vitamin B6, 8 times more Vitamin B9, 133.7 times more Vitamin C, 3.7 times more Vitamin E and 62.9 times more Vitamin K than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Prepared Yellow Mustard as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Prepared Yellow Mustard vs Cooked Chopped Frozen Broccoli:

• Prepared Yellow Mustard has 1.9 times more Calcium, 2.2 times more Copper, 2.6 times more Iron, 3.7 times more Magnesium, 1.9 times more Manganese, 2.2 times more Phosphorus, 47.9 times more Selenium, 100.4 times more Sodium and 2.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Prepared Yellow Mustard and Boiled Chopped Frozen Broccoli have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Prepared Yellow Mustard has 2.1 times more Energy, 27.8 times more Fat, 8.9 times more Omega 3, 27.9 times more Omega 6, 1.3 times more Fiber and 1.2 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.6 times more Sugars than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Boiled Chopped Frozen Broccoli have similar amounts of Carbohydrate per 14 oz.
• Both Prepared Yellow Mustard as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.