Comparing Nutrients in 500 calories Ground Mustard Seed VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Ground Mustard Seed: 98g
• Cooked Chopped Frozen Broccoli: 1786g

Ground Mustard Seed has 18.1 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has very high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Ground Mustard Seed or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Ground Mustard Seed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	36.8% 35.7g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.96g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	233% 3.73g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	34.3% 5.83g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.3% 27.6g	73.5% 96g	130g per day for Men 19-50 years
Sugars	9.2% 6.7g	36.2% 26.3g	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	0.027% 0.02g	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	% 2.83g	NA	g per day for Men 19-50 years
Sucrose	% 3.63g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	141% 53.6g	38g per day for Men 19-50 years
Protein	46% 25.7g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 1.97μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.8% 0.26mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.66mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	179% 2.32mg	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	40% 159μg	250% 1000μg	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	7.76% 7mg	796% 716mg	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	33.3% 5mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.43% 5.3μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	26% 262mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	70.5% 0.63mg	67.5% 0.61mg	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	113% 9.06mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	86.7% 364mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	173% 4mg	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	116% 815mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	372% 205μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	54.4% 6mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	43.8% 1620g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Ground Mustard Seed vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 462.6 times more Vitamin A, 5.6 times more Vitamin B2, 1.8 times more Vitamin B3, 6.1 times more Vitamin B5, 5.9 times more Vitamin B6, 6.3 times more Vitamin B9, 102.5 times more Vitamin C, 4.7 times more Vitamin E and 296 times more Vitamin K than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 per 500 kcal.
• Both Ground Mustard Seed Spices as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Ground Mustard Seed vs Cooked Chopped Frozen Broccoli:

• Ground Mustard Seed Spices have 1.6 times more Magnesium and 16.4 times more Selenium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.3 times more Calcium, 1.7 times more Manganese, 3.5 times more Potassium, 15.4 times more Sodium and 312.3 times more Water than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Boiled Chopped Frozen Broccoli have similar amounts of Copper, Iron, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Ground Mustard Seed Spices have 16.6 times more Fat, 6.1 times more Saturated Fat, 5 times more Omega 3 and 25.1 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.5 times more Carbohydrate, 3.9 times more Sugars, 4.5 times more Fiber and 2.2 times more Protein than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 500 kcal.
• Both Ground Mustard Seed Spices as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.