Comparing Nutrients in 300 calories Prepared Yellow Mustard VS Frozen Broccoli Spears

Weight per 300 calories

• Prepared Yellow Mustard: 500g
• Frozen Broccoli Spears: 1035g

Prepared Yellow Mustard has 2.1 times more energy per 100g than Frozen Broccoli Spears. It has low energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - Prepared Yellow Mustard or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Prepared Yellow Mustard	22%	44%	34%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Prepared Yellow Mustard	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.2% 16.7g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	117% 1.87g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	2.25% 0.38g	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	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	6.34% 4.6g	21% 15.2g	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	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	% 2.35g	NA	g per day for Men 19-50 years
Sucrose	% 1.05g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	81.7% 31g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	2.78% 25μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.8% 0.89mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	8.75% 35μg	243% 972μg	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	785% 707mg	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	31.5% 315mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	41.4% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	0.19% 7.5μg	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	101% 8.05mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	115% 2.65mg	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	87% 610mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	305% 168μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	368% 5520mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	11.3% 419g	25.3% 937g	3700g per day for Men 19-50 years

Prepared Yellow Mustard VS Frozen Broccoli Spears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Prepared Yellow Mustard or Frozen Broccoli Spears?

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

• 300 kcal of Frozen Broccoli Spears contain 23.6 times more Vitamin A, 3.4 times more Vitamin B2, 1.7 times more Vitamin B3, 2 times more Vitamin B5, 5.2 times more Vitamin B6, 27.8 times more Vitamin B9, 471 times more Vitamin C, 7.8 times more Vitamin E and 149.9 times more Vitamin K than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Frozen Broccoli Spears provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Prepared Yellow Mustard have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Prepared Yellow Mustard as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Prepared Yellow Mustard have 1.5 times more Magnesium, 8.5 times more Selenium and 31.4 times more Sodium than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 1.3 times more Calcium, 1.3 times more Manganese, 3.4 times more Potassium and 2.2 times more Water than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Frozen Broccoli Spears contain similar levels of Copper, Iron, Phosphorus and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Prepared Yellow Mustard have 4.7 times more Fat, 1.4 times more Omega 3 and 4.7 times more Omega 6 than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 1.9 times more Carbohydrate, 3.3 times more Sugars, 1.6 times more Fiber and 1.7 times more Protein than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Frozen Broccoli Spears offer comparable quantities of Energy per 300 calories.
• 300 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6