Comparing Nutrients in 1 pound Ground Mustard Seed VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
Broccoli	27%	8%	65%

Macro Nutrients

	Ground Mustard Seed	Broccoli	Recommended Dietary Allowance
Energy	79.5% 2304kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	169% 164g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	28% 9.02g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	1075% 17.2g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	23% 30g	130g per day for Men 19-50 years
Sugars	42.5% 30.8g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	% 16.7g	% 0.45g	g per day for Men 19-50 years
Fiber	146% 55.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	211% 118g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Broccoli	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	304% 3.65mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.2mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.5mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.5% 3.67mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.4% 24.5μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Broccoli	Recommended Dietary Allowance
Calcium	121% 1207mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	325% 2.93mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	400% 1678mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	41.4% 0.95mg	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	537% 3756mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	98% 3348mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	1716% 944μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	251% 27.6mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.65% 24g	11% 405g	3700g per day for Men 19-50 years

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

• Ground Mustard Seed Spices have 11.3 times more Vitamin B1, 2.2 times more Vitamin B2, 7.4 times more Vitamin B3, 1.4 times more Vitamin B5, 2.3 times more Vitamin B6, 2.6 times more Vitamin B9 and 6.5 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 15.5 times more Vitamin A, 12.6 times more Vitamin C and 18.8 times more Vitamin K than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Ground Mustard Seed Spices have 5.7 times more Calcium, 13.2 times more Copper, 12.6 times more Iron, 17.6 times more Magnesium, 11.7 times more Manganese, 12.5 times more Phosphorus, 2.3 times more Potassium, 83.2 times more Selenium and 14.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.5 times more Sodium and 16.9 times more Water than Ground Mustard Seed Spices.

Comparison of macro-nutrients per 1 pound:

• Ground Mustard Seed Spices have 14.9 times more Energy, 97.9 times more Fat, 17.4 times more Saturated Fat, 60.2 times more Omega 3, 120.8 times more Omega 6, 4.2 times more Carbohydrate, 4 times more Sugars, 4.7 times more Fiber and 9.2 times more Protein than Raw Broccoli.
• Both Ground Mustard Seed Spices as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.