Comparing Nutrients in 500 calories Ground Mustard Seed VS Frozen Broccoli Spears

Weight per 500 calories

• Ground Mustard Seed: 98g
• Frozen Broccoli Spears: 1724g

Ground Mustard Seed has 17.5 times more energy per 100g than Frozen Broccoli Spears. It has very high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Ground Mustard Seed or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Ground Mustard Seed	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	36.8% 35.7g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.96g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	233% 3.73g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	34.3% 5.83g	3.75% 0.64g	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	71% 92g	130g per day for Men 19-50 years
Sugars	9.2% 6.7g	35% 25.3g	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	136% 51.7g	38g per day for Men 19-50 years
Protein	46% 25.7g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.22% 1.97μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.8% 0.26mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.66mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	232% 3mg	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	405% 1621μg	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	1308% 1178mg	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	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.43% 5.3μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	26% 262mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	70.5% 0.63mg	69% 0.62mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	86.7% 364mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	192% 4.4mg	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	145% 1017mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	372% 205μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	54.4% 6mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	42% 1561g	3700g per day for Men 19-50 years

Ground Mustard Seed VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Ground Mustard Seed or Frozen Broccoli Spears?

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

• 500 kcal of Frozen Broccoli Spears contain 499.2 times more Vitamin A, 1.6 times more Vitamin B1, 7.7 times more Vitamin B2, 1.7 times more Vitamin B3, 5.2 times more Vitamin B5, 7.7 times more Vitamin B6, 10.2 times more Vitamin B9, 168.5 times more Vitamin C, 4.7 times more Vitamin E and 328.9 times more Vitamin K than Ground Mustard Seed Spices.
• 500 calories of Ground Mustard Seed have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Ground Mustard Seed Spices as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Ground Mustard Seed have 1.3 times more Magnesium and 6.3 times more Selenium than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 2.7 times more Calcium, 1.4 times more Iron, 1.8 times more Manganese, 5.9 times more Potassium, 22.9 times more Sodium and 301 times more Water than Ground Mustard Seed Spices.
• Both Ground Mustard Seed and Frozen Broccoli Spears contain similar levels of Copper, Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Ground Mustard Seed have 6.1 times more Fat, 1.7 times more Omega 3 and 9.1 times more Omega 6 than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 3.3 times more Carbohydrate, 3.8 times more Sugars, 4.3 times more Fiber and 2.1 times more Protein than Ground Mustard Seed Spices.
• Both Ground Mustard Seed and Frozen Broccoli Spears offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6