Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Ground Mustard Seed	Recommended Dietary Allowance
Energy	4.38% 127kcal	79.5% 2304kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	169% 164g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	28% 9.02g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1075% 17.2g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	158% 27g	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	98% 127g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	42.5% 30.8g	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	NA	0.13% 0.091g	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	% 13g	g per day for Men 19-50 years
Sucrose	NA	% 16.7g	g per day for Men 19-50 years
Fiber	36% 13.6g	146% 55.3g	38g per day for Men 19-50 years
Protein	25% 14g	211% 118g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	304% 3.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	134% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	73.5% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	139% 1.8mg	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	184% 735μg	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	35.8% 32.2mg	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	153% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	20.4% 24.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	15% 150mg	121% 1207mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	325% 2.93mg	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	34.6% 2.77mg	522% 41.8mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	400% 1678mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	483% 11mg	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	537% 3756mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	98% 3348mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1716% 944μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	251% 27.6mg	11mg per day for Men 19-50 years
Water	11% 411g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Ground Mustard Seed per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Ground Mustard Seed:

• 1 pound of Cooked Chopped Frozen Broccoli has 25.5 times more Vitamin A, 5.6 times more Vitamin C and 16.3 times more Vitamin K than Ground Mustard Seed.
• While 1 lb of Ground Mustard Seed Spices contains 14.6 times more Vitamin B1, 3.2 times more Vitamin B2, 10.3 times more Vitamin B3, 3 times more Vitamin B5, 3.1 times more Vitamin B6, 2.9 times more Vitamin B9 and 3.8 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• 1 pound of Ground Mustard Seed have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Ground Mustard Seed:

• 1 pound of Cooked Chopped Frozen Broccoli has 17.2 times more Water than Ground Mustard Seed.
• While 1 lb of Ground Mustard Seed Spices contains 8.1 times more Calcium, 19 times more Copper, 15.1 times more Iron, 28.5 times more Magnesium, 11 times more Manganese, 16.9 times more Phosphorus, 5.2 times more Potassium, 297.3 times more Selenium and 21.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Ground Mustard Seed Spices contains 18.1 times more Energy, 302 times more Fat, 110.5 times more Saturated Fat, 90.3 times more Omega 3, 455.5 times more Omega 6, 5.3 times more Carbohydrate, 4.6 times more Sugars, 4.1 times more Fiber and 8.4 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6