Comparing Nutrients in 14 ounces Prepared Yellow Mustard VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Prepared Yellow Mustard	22%	44%	34%
Broccoli	27%	8%	65%

Macro Nutrients

	Prepared Yellow Mustard	Broccoli	Recommended Dietary Allowance
Energy	8.2% 238kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	2.65% 0.85g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	8.47% 1.44g	1.14% 0.19g	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	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	5.04% 3.65g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 0.4g	g per day for Men 19-50 years
Fiber	41.8% 16g	27% 10.3g	38g per day for Men 19-50 years
Protein	26.5% 15g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Broccoli	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.5% 0.7mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Broccoli	Recommended Dietary Allowance
Calcium	25% 250mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	21.6% 0.19mg	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	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	73% 1.67mg	36.2% 0.83mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	242% 133μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	292% 4382mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9% 332g	9.58% 354g	3700g per day for Men 19-50 years

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

• Prepared Yellow Mustard has 2.5 times more Vitamin B1 than Raw Broccoli.
• While Raw Broccoli contains 6.2 times more Vitamin A, 1.7 times more Vitamin B2, 2.3 times more Vitamin B5, 2.5 times more Vitamin B6, 9 times more Vitamin B9, 297.3 times more Vitamin C, 2.2 times more Vitamin E and 72.6 times more Vitamin K than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Raw Broccoli have similar amounts of Vitamin B3 per 14 oz.
• Both Prepared Yellow Mustard as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Prepared Yellow Mustard has 1.3 times more Calcium, 1.5 times more Copper, 2.2 times more Iron, 2.3 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus, 13.4 times more Selenium, 33.5 times more Sodium and 1.6 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Potassium than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Raw Broccoli have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Prepared Yellow Mustard has 1.8 times more Energy, 9 times more Fat, 5.9 times more Omega 3, 7.4 times more Omega 6, 1.5 times more Fiber and 1.3 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Sugars than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Raw Broccoli have similar amounts of Carbohydrate per 14 oz.
• Both Prepared Yellow Mustard as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.