Comparing Nutrients in 1 pound 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	4.38% 127kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	9.7% 1.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	5.76% 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	NA	1.44% 1.04g	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	% 2.13g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	36% 13.6g	47.7% 18g	38g per day for Men 19-50 years
Protein	25% 14g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	24.4% 0.32mg	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	63.5% 254μg	7.94% 31.8μg	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	202% 182mg	1.5% 1.36mg	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	40% 6mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	15% 150mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	37.3% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.17% 6.8μg	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	34.6% 2.77mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	83.2% 1.9mg	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	31.8% 222mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	20.3% 689mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	276% 152μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	334% 5008mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	11% 411g	10.3% 380g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

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

• 1 lb 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 pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.6 times more Sugars than Prepared Yellow Mustard.
• While 1 lb 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 pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6