Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Prepared Yellow Mustard

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	9.66% 280kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	34.4% 33.4g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	234% 3.74g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	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	41% 53.5g	45% 58.3g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	NA	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	NA	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	79% 30g	105% 40g	38g per day for Men 19-50 years
Protein	55.4% 31g	66.8% 37.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	35.3% 5.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	50.8% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	140% 560μg	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	446% 401mg	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	88% 13mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	33% 330mg	63% 630mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	82.2% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	76.3% 6.1mg	201% 16mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	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	70% 490mg	154% 1080mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	44.7% 1520mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	609% 335μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	736% 11040mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	24.5% 907g	22.6% 837g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Prepared Yellow Mustard per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Prepared Yellow Mustard to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Prepared Yellow Mustard:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 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.
• While 1 kg of Prepared Yellow Mustard contains 3.2 times more Vitamin B1 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Prepared Yellow Mustard provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Prepared Yellow Mustard have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Prepared Yellow Mustard have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Prepared Yellow Mustard:

• 1 kg of Prepared Yellow Mustard contains 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 Cooked Chopped Frozen Broccoli and Prepared Yellow Mustard contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.6 times more Sugars than Prepared Yellow Mustard.
• While 1 kg of Prepared Yellow Mustard contains 2.1 times more Energy, 27.8 times more Fat, 8.9 times more Omega 3, 27.9 times more Omega 6 and 1.3 times more Fiber than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Prepared Yellow Mustard offer comparable quantities of Carbohydrate and Protein per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6