Comparing Nutrients in 300 calories Prepared Yellow Mustard VS Broccoli

Weight per 300 calories

• Prepared Yellow Mustard: 500g
• Broccoli: 882g

Prepared Yellow Mustard has 1.8 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Prepared Yellow Mustard	22%	44%	34%
Broccoli	27%	8%	65%

Macro Nutrients

	Prepared Yellow Mustard	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.2% 16.7g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	117% 1.87g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	2.54% 0.43g	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	45% 58.6g	130g per day for Men 19-50 years
Sugars	6.34% 4.6g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	% 1.05g	% 0.88g	g per day for Men 19-50 years
Fiber	52.6% 20g	60.4% 23g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Broccoli	Recommended Dietary Allowance
Vitamin A	2.78% 25μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.8% 0.89mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	119% 1.54mg	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	139% 556μg	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	875% 787mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Broccoli	Recommended Dietary Allowance
Calcium	31.5% 315mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	48% 0.43mg	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	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	80.6% 1.85mg	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	83% 582mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	305% 168μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	368% 5520mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	11.3% 419g	21.3% 788g	3700g per day for Men 19-50 years

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

• Prepared Yellow Mustard has 1.4 times more Vitamin B1 than Raw Broccoli.
• While Raw Broccoli contains 10.9 times more Vitamin A, 2.9 times more Vitamin B2, 2 times more Vitamin B3, 4 times more Vitamin B5, 4.4 times more Vitamin B6, 15.9 times more Vitamin B9, 524.7 times more Vitamin C, 3.8 times more Vitamin E and 128.1 times more Vitamin K than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Prepared Yellow Mustard has 1.2 times more Iron, 1.3 times more Magnesium, 7.6 times more Selenium and 19 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Calcium, 3.7 times more Potassium and 1.9 times more Water than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Raw Broccoli have similar amounts of Copper, Manganese, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Prepared Yellow Mustard has 5.1 times more Fat, 3.4 times more Omega 3 and 4.2 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 2 times more Carbohydrate, 3.3 times more Sugars, 5.2 times more Fructose and 1.3 times more Protein than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Raw Broccoli have similar amounts of Energy, Saturated Fat and Fiber per 300 kcal.
• Both Prepared Yellow Mustard as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.