Comparing Nutrients in 1 pound Ground Mustard Seed VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Ground Mustard Seed	Boiled Cauliflower	Recommended Dietary Allowance
Energy	79.5% 2304kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	169% 164g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	28% 9.02g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	1075% 17.2g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	42.5% 30.8g	13% 9.43g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 16.7g	NA	g per day for Men 19-50 years
Fiber	146% 55.3g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	211% 118g	15% 8.35g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	304% 3.65mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.2mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.5mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.5% 3.67mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	60.4% 0.78mg	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	50% 200μg	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	223% 201mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.4% 24.5μg	52% 62.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	121% 1207mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	325% 2.93mg	9.07% 0.082mg	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	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	400% 1678mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	26% 0.6mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	98% 3348mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	1716% 944μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	251% 27.6mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.65% 24g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Mustard Seed VS Boiled Cauliflower per 1 lb

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

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

• 1 pound of Ground Mustard Seed has 19.2 times more Vitamin B1, 5 times more Vitamin B2, 11.5 times more Vitamin B3, 1.6 times more Vitamin B5, 2.3 times more Vitamin B6, 3.7 times more Vitamin B9 and 72.4 times more Vitamin E than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 6.2 times more Vitamin C and 2.6 times more Vitamin K than Ground Mustard Seed Spices.
• 1 pound of Boiled Cauliflower have insufficient amounts of Vitamin E
• Both Ground Mustard Seed Spices as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Ground Mustard Seed vs Boiled Cauliflower:

• 1 pound of Ground Mustard Seed has 16.6 times more Calcium, 35.8 times more Copper, 28.8 times more Iron, 41.1 times more Magnesium, 18.5 times more Manganese, 25.9 times more Phosphorus, 5.2 times more Potassium, 346.8 times more Selenium and 35.8 times more Zinc than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 17.6 times more Water than Ground Mustard Seed Spices.
• 1 pound of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Ground Mustard Seed has 22.1 times more Energy, 80.5 times more Fat, 28.4 times more Saturated Fat, 22.7 times more Omega 3, 118.4 times more Omega 6, 6.8 times more Carbohydrate, 3.3 times more Sugars, 5.3 times more Fiber and 14.2 times more Protein than Boiled Cauliflower.
• 1 pound of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6