Comparing Nutrients in 1 kilogram Boiled Broccoli VS Prepared Yellow Mustard

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Prepared Yellow Mustard	22%	44%	34%

Macro Nutrients

	Boiled Broccoli	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	12% 350kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	34.4% 33.4g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	234% 3.74g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	21.4% 3.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	45% 58.3g	130g per day for Men 19-50 years
Sugars	19% 14g	12.7% 9.2g	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	10.2% 7.4g	3.17% 2.3g	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	% 4.9g	% 4.7g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 2.1g	g per day for Men 19-50 years
Fiber	87% 33g	105% 40g	38g per day for Men 19-50 years
Protein	42.5% 24g	66.8% 37.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	35.3% 5.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	50.8% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	54% 0.7mg	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	270% 1080μg	17.5% 70μg	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	721% 649mg	3.33% 3mg	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	97% 14.5mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	40% 400mg	63% 630mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	82.2% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	0.38% 15μg	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	83.8% 6.7mg	201% 16mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	183% 4.2mg	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	96% 670mg	154% 1080mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	44.7% 1520mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	609% 335μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	736% 11040mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	24% 893g	22.6% 837g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Prepared Yellow Mustard:

• Boiled and Drained Broccoli has 15.4 times more Vitamin A, 1.8 times more Vitamin B2, 2.4 times more Vitamin B5, 2.9 times more Vitamin B6, 15.4 times more Vitamin B9, 216.3 times more Vitamin C, 4 times more Vitamin E and 100.8 times more Vitamin K than Prepared Yellow Mustard.
• While Prepared Yellow Mustard contains 2.8 times more Vitamin B1 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Prepared Yellow Mustard have similar amounts of Vitamin B3 per 1 kg.
• Both Boiled and Drained Broccoli as well as Prepared Yellow Mustard have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Prepared Yellow Mustard:

• Boiled and Drained Broccoli has 1.9 times more Potassium than Prepared Yellow Mustard.
• While Prepared Yellow Mustard contains 1.6 times more Calcium, 2.4 times more Iron, 2.3 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus, 20.9 times more Selenium, 26.9 times more Sodium and 1.4 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Prepared Yellow Mustard have similar amounts of Copper and Water per 1 kg.
• Both Boiled and Drained Broccoli as well as Prepared Yellow Mustard have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 1.2 times more Carbohydrate, 1.5 times more Sugars and 3.2 times more Fructose than Prepared Yellow Mustard.
• While Prepared Yellow Mustard contains 1.7 times more Energy, 8.1 times more Fat, 3.1 times more Omega 3, 7.1 times more Omega 6 and 1.6 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Prepared Yellow Mustard have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Broccoli as well as Prepared Yellow Mustard have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.