Comparing Nutrients in 14 ounces Ground Mustard Seed VS Broccoli

Macros Ratio

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

Macro Nutrients

	Ground Mustard Seed	Broccoli	Recommended Dietary Allowance
Energy	69.5% 2016kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	148% 144g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	24.7% 7.9g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	941% 15g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	138% 23.5g	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	85.8% 111g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	37% 27g	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	0.11% 0.079g	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	% 11.4g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 14.6g	% 0.4g	g per day for Men 19-50 years
Fiber	127% 48.4g	27% 10.3g	38g per day for Men 19-50 years
Protein	185% 104g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Broccoli	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	266% 3.2mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.7% 1.04mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.3% 3.2mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	161% 643μg	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	31.3% 28mg	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	134% 20mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.4μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Broccoli	Recommended Dietary Allowance
Calcium	106% 1056mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	21.6% 0.19mg	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	457% 36.6mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	350% 1469mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	422% 9.7mg	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	469% 3286mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	86% 2929mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	1502% 826μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.57% 21g	9.58% 354g	3700g per day for Men 19-50 years

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

• Ground Mustard Seed Spices have 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.
• While Raw Broccoli contains 15.5 times more Vitamin A, 12.6 times more Vitamin C and 18.8 times more Vitamin K than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Ground Mustard Seed Spices have 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.
• While Raw Broccoli contains 2.5 times more Sodium and 16.9 times more Water than Ground Mustard Seed Spices.

Comparison of macro-nutrients per 14 ounces:

• Ground Mustard Seed Spices have 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 Ground Mustard Seed Spices as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.