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

Macros Ratio

	Protein	Fat	Carbs
Prepared Yellow Mustard	22%	44%	34%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Prepared Yellow Mustard	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	20.7% 600kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	34.4% 33.4g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.14g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	234% 3.74g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	21.4% 3.63g	1.82% 0.31g	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	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	18.6% 13.5g	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	11.4% 8.3g	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	% 4.7g	% 7.5g	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	50% 28g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.77mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.65mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.8% 2.54mg	56% 2.8mg	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	168% 670μg	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	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	63% 630mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	42.2% 0.38mg	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	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	128% 2.94mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	44.7% 1520mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	609% 335μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	736% 11040mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	22.6% 837g	24.7% 915g	3700g per day for Men 19-50 years

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

• Prepared Yellow Mustard has 3.3 times more Vitamin B1 and 1.2 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 10.4 times more Vitamin A, 1.4 times more Vitamin B2, 1.9 times more Vitamin B6, 9.6 times more Vitamin B9, 188 times more Vitamin C, 3.4 times more Vitamin E and 57.9 times more Vitamin K than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 per 1 kg.
• Both Prepared Yellow Mustard as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Prepared Yellow Mustard has 1.9 times more Copper, 2 times more Iron, 2.7 times more Magnesium, 1.4 times more Manganese, 2.2 times more Phosphorus, 12 times more Selenium, 46 times more Sodium and 1.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Potassium than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Prepared Yellow Mustard has 2.3 times more Energy, 11.5 times more Fat, 3.6 times more Omega 3, 11.7 times more Omega 6, 1.2 times more Carbohydrate, 1.3 times more Fiber and 1.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.5 times more Sugars and 3.6 times more Fructose than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.