Comparing Nutrients in 1 kilogram Ground Mustard Seed VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Ground Mustard Seed	Broccoli Raab	Recommended Dietary Allowance
Energy	175% 5080kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	374% 362g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	62% 20g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	2370% 38g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	348% 59.2g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 281g	22% 28.5g	130g per day for Men 19-50 years
Sugars	94% 68g	5.24% 3.8g	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	0.28% 0.2g	2.34% 1.7g	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	% 29g	% 1g	g per day for Men 19-50 years
Sucrose	% 37g	% 1.1g	g per day for Men 19-50 years
Fiber	321% 122g	71% 27g	38g per day for Men 19-50 years
Protein	466% 261g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	671% 8.05mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	201% 2.6mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	296% 47.3mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	162% 8.1mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	132% 1.7mg	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	405% 1620μg	208% 830μg	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	79% 71mg	224% 202mg	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	338% 50.7mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Broccoli Raab	Recommended Dietary Allowance
Calcium	266% 2660mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	717% 6.45mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	1151% 92mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	881% 3700mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	1064% 24.5mg	172% 3.95mg	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	1183% 8280mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	217% 7380mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	3784% 2081μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	553% 60.8mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Mustard Seed VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Ground Mustard Seed versus 1 kg of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Ground Mustard Seed has 5 times more Vitamin B1, 2 times more Vitamin B2, 3.9 times more Vitamin B3, 2.5 times more Vitamin B5, 2.3 times more Vitamin B6, 2 times more Vitamin B9 and 3.1 times more Vitamin E than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 65.5 times more Vitamin A, 2.8 times more Vitamin C and 41.5 times more Vitamin K than Ground Mustard Seed Spices.
• 1 kilogram of Ground Mustard Seed have insufficient amounts of Vitamin A
• Both Ground Mustard Seed Spices as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Ground Mustard Seed has 2.5 times more Calcium, 15.4 times more Copper, 4.3 times more Iron, 16.8 times more Magnesium, 6.2 times more Manganese, 11.3 times more Phosphorus, 3.8 times more Potassium, 208.1 times more Selenium and 7.9 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 2.5 times more Sodium and 17.6 times more Water than Ground Mustard Seed Spices.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Ground Mustard Seed has 23.1 times more Energy, 74 times more Fat, 24 times more Saturated Fat, 20.1 times more Omega 3, 204.2 times more Omega 6, 9.9 times more Carbohydrate, 17.9 times more Sugars, 4.5 times more Fiber and 8.2 times more Protein than Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6