Comparing Nutrients in 500 calories Prepared Yellow Mustard VS Broccoli

Weight per 500 calories

• Prepared Yellow Mustard: 833g
• Broccoli: 1471g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	28.7% 28g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	5.57% 1.8g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	195% 3.1g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.03g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.4% 48.6g	75% 98g	130g per day for Men 19-50 years
Sugars	10.6% 7.67g	34.5% 25g	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	2.64% 1.9g	13.8% 10g	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	% 3.9g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 1.75g	% 1.47g	g per day for Men 19-50 years
Fiber	87.7% 33.3g	101% 38.2g	38g per day for Men 19-50 years
Protein	55.7% 31g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Broccoli	Recommended Dietary Allowance
Vitamin A	4.63% 41.7μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.58mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.3% 2.1mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	198% 2.57mg	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	14.6% 58.3μg	232% 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	2.78% 2.5mg	1458% 1312mg	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	20% 3mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.72% 11.7μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Broccoli	Recommended Dietary Allowance
Calcium	52.5% 525mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	80% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	0.31% 12.5μg	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	168% 13.4mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	153% 3.5mg	134% 3.1mg	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	129% 900mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	37.3% 1267mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	508% 279μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	613% 9200mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	48.5% 5.33mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	19% 698g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Prepared Yellow Mustard as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.