Comparing Nutrients in 1 kilogram Prepared Yellow Mustard VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Prepared Yellow Mustard	22%	44%	34%
Broccoli	27%	8%	65%

Macro Nutrients

	Prepared Yellow Mustard	Broccoli	Recommended Dietary Allowance
Energy	20.7% 600kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	34.4% 33.4g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.14g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	234% 3.74g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	21.4% 3.63g	2.9% 0.49g	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	51% 66.4g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 1g	g per day for Men 19-50 years
Fiber	105% 40g	68.4% 26g	38g per day for Men 19-50 years
Protein	66.8% 37.4g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Broccoli	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.77mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.65mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.8% 2.54mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Broccoli	Recommended Dietary Allowance
Calcium	63% 630mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	54.4% 0.49mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	44.7% 1520mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	609% 335μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	736% 11040mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	22.6% 837g	24% 893g	3700g per day for Men 19-50 years

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

• Prepared Yellow Mustard has 2.5 times more Vitamin B1 than Raw Broccoli.
• While Raw Broccoli contains 6.2 times more Vitamin A, 1.7 times more Vitamin B2, 2.3 times more Vitamin B5, 2.5 times more Vitamin B6, 9 times more Vitamin B9, 297.3 times more Vitamin C, 2.2 times more Vitamin E and 72.6 times more Vitamin K than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Raw Broccoli have similar amounts of Vitamin B3 per 1 kg.
• Both Prepared Yellow Mustard as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Prepared Yellow Mustard has 1.3 times more Calcium, 1.5 times more Copper, 2.2 times more Iron, 2.3 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus, 13.4 times more Selenium, 33.5 times more Sodium and 1.6 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Potassium than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Raw Broccoli have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Prepared Yellow Mustard has 1.8 times more Energy, 9 times more Fat, 5.9 times more Omega 3, 7.4 times more Omega 6, 1.5 times more Fiber and 1.3 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Sugars than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Raw Broccoli have similar amounts of Carbohydrate per 1 kg.
• Both Prepared Yellow Mustard as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.