Comparing Nutrients in 300 calories Prepared Yellow Mustard VS Boiled Broccoli

Weight per 300 calories

• Prepared Yellow Mustard: 500g
• Boiled Broccoli: 857g

Prepared Yellow Mustard has 1.7 times more energy per 100g than Boiled Broccoli. It has low energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Prepared Yellow Mustard or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Prepared Yellow Mustard	22%	44%	34%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Prepared Yellow Mustard	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.2% 16.7g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	117% 1.87g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.4% 29g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	6.34% 4.6g	16.4% 12g	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	1.6% 1.15g	8.75% 6.34g	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	% 2.35g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 1.05g	% 0.69g	g per day for Men 19-50 years
Fiber	52.6% 20g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	2.78% 25μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.8% 0.89mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	132% 1.7mg	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	8.75% 35μg	231% 926μg	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	1.67% 1.5mg	618% 556mg	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	12% 1.8mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Boiled Broccoli	Recommended Dietary Allowance
Calcium	31.5% 315mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	0.19% 7.5μg	0.86% 34.3μg	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	101% 8.05mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	72.3% 1.66mg	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	77% 540mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	305% 168μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	368% 5520mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	11.3% 419g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Prepared Yellow Mustard vs Boiled Broccoli:

• Prepared Yellow Mustard has 1.6 times more Vitamin B1 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 26.4 times more Vitamin A, 3 times more Vitamin B2, 1.7 times more Vitamin B3, 4.2 times more Vitamin B5, 4.9 times more Vitamin B6, 26.4 times more Vitamin B9, 370.9 times more Vitamin C, 6.9 times more Vitamin E and 172.8 times more Vitamin K than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Prepared Yellow Mustard vs Boiled Broccoli:

• Prepared Yellow Mustard has 1.4 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 12.2 times more Selenium and 15.7 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Copper, 3.3 times more Potassium and 1.8 times more Water than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Boiled and Drained Broccoli have similar amounts of Calcium, Phosphorus and Zinc per 300 kcal.
• Both Prepared Yellow Mustard as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Prepared Yellow Mustard has 4.8 times more Fat, 1.6 times more Saturated Fat, 1.8 times more Omega 3 and 4.2 times more Omega 6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Carbohydrate, 2.6 times more Sugars, 5.5 times more Fructose and 1.4 times more Fiber than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Boiled and Drained Broccoli have similar amounts of Energy and Protein per 300 kcal.
• Both Prepared Yellow Mustard as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.