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

Macros Ratio

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

Macro Nutrients

	Prepared Yellow Mustard	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	20.7% 600kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	34.4% 33.4g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.14g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	234% 3.74g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	21.4% 3.63g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.3g	41% 53.5g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	20.3% 14.7g	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	3.17% 2.3g	NA	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	105% 40g	79% 30g	38g per day for Men 19-50 years
Protein	66.8% 37.4g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.77mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.65mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.8% 2.54mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	100% 1.3mg	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	17.5% 70μg	140% 560μg	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	3.33% 3mg	446% 401mg	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	24% 3.6mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	63% 630mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.38% 15μg	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	201% 16mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	97% 2.23mg	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	154% 1080mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	44.7% 1520mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	609% 335μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	736% 11040mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	22.6% 837g	24.5% 907g	3700g per day for Men 19-50 years

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

• Prepared Yellow Mustard has 3.2 times more Vitamin B1 and 1.2 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 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.
• Both Prepared Yellow Mustard and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B2 and Vitamin B5 per 1 kg.
• Both Prepared Yellow Mustard as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Prepared Yellow Mustard has 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 Prepared Yellow Mustard and Boiled Chopped Frozen Broccoli have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Prepared Yellow Mustard has 2.1 times more Energy, 27.8 times more Fat, 8.9 times more Omega 3, 27.9 times more Omega 6, 1.3 times more Fiber and 1.2 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.6 times more Sugars than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Boiled Chopped Frozen Broccoli have similar amounts of Carbohydrate per 1 kg.
• Both Prepared Yellow Mustard as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.