Comparing Nutrients in 1 kilogram Boiled Broccoli VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Boiled Broccoli	Ground Mustard Seed	Recommended Dietary Allowance
Energy	12% 350kcal	175% 5080kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	374% 362g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	62% 20g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	2370% 38g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	348% 59.2g	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	216% 281g	130g per day for Men 19-50 years
Sugars	19% 14g	94% 68g	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	0.28% 0.2g	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	% 29g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 37g	g per day for Men 19-50 years
Fiber	87% 33g	321% 122g	38g per day for Men 19-50 years
Protein	42.5% 24g	466% 261g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	671% 8.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	201% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	296% 47.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	162% 8.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	305% 3.97mg	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	405% 1620μg	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	79% 71mg	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	338% 50.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	40% 400mg	266% 2660mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	717% 6.45mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	1151% 92mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	881% 3700mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	1064% 24.5mg	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	1183% 8280mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	217% 7380mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	3784% 2081μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	553% 60.8mg	11mg per day for Men 19-50 years
Water	24% 893g	1.42% 52.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Ground Mustard Seed:

• Boiled and Drained Broccoli has 38.5 times more Vitamin A, 9.1 times more Vitamin C and 26.1 times more Vitamin K than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 12.8 times more Vitamin B1, 2.1 times more Vitamin B2, 8.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B6, 1.5 times more Vitamin B9 and 3.5 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Ground Mustard Seed:

• Boiled and Drained Broccoli has 3.2 times more Sodium and 16.9 times more Water than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 6.7 times more Calcium, 10.6 times more Copper, 13.7 times more Iron, 17.6 times more Magnesium, 12.6 times more Manganese, 12.4 times more Phosphorus, 2.5 times more Potassium, 130.1 times more Selenium and 13.5 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 37 times more Fructose than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 14.5 times more Energy, 88.4 times more Fat, 25.2 times more Saturated Fat, 31.9 times more Omega 3, 116.1 times more Omega 6, 3.9 times more Carbohydrate, 4.9 times more Sugars, 3.7 times more Fiber and 11 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Ground Mustard Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.