Comparing Nutrients in 1 pound Ground Mustard Seed VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Ground Mustard Seed	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	79.5% 2304kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	169% 164g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	28% 9.02g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	1075% 17.2g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	11% 14g	130g per day for Men 19-50 years
Sugars	42.5% 30.8g	3.88% 2.8g	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	0.13% 0.091g	1.5% 1.1g	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	% 13g	% 1.04g	g per day for Men 19-50 years
Sucrose	% 16.7g	% 0.68g	g per day for Men 19-50 years
Fiber	146% 55.3g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	211% 118g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	304% 3.65mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.2mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.5mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.5% 3.67mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	76.8% 1mg	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	184% 735μg	80.5% 322μg	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	35.8% 32.2mg	186% 168mg	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	153% 23mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.4% 24.5μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	121% 1207mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	325% 2.93mg	37.8% 0.34mg	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	522% 41.8mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	400% 1678mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	75% 1.72mg	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	537% 3756mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	98% 3348mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	1716% 944μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	251% 27.6mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.65% 24g	11.2% 415g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Ground Mustard Seed has 4.8 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6, 2.3 times more Vitamin B9 and 2 times more Vitamin E than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 113.5 times more Vitamin A, 5.2 times more Vitamin C and 47.4 times more Vitamin K than Ground Mustard Seed Spices.
• 1 pound of Ground Mustard Seed have insufficient amounts of Vitamin A
• Both Ground Mustard Seed Spices as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Ground Mustard Seed has 2.3 times more Calcium, 8.6 times more Copper, 7.3 times more Iron, 13.7 times more Magnesium, 6.4 times more Manganese, 10.1 times more Phosphorus, 2.2 times more Potassium, 160.1 times more Selenium and 11.3 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 4.3 times more Sodium and 17.3 times more Water than Ground Mustard Seed Spices.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Ground Mustard Seed has 20.3 times more Energy, 69.7 times more Fat, 22.3 times more Saturated Fat, 18.9 times more Omega 3, 191 times more Omega 6, 9 times more Carbohydrate, 11 times more Sugars, 4.4 times more Fiber and 6.8 times more Protein than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6