Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Ground Mustard Seed

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Ground Mustard Seed	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	53% 51.4g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	336% 5.38g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	49.4% 8.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	30.6% 40g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	13.3% 9.62g	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	NA	0.039% 0.028g	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	NA	% 4.1g	g per day for Men 19-50 years
Sucrose	NA	% 5.23g	g per day for Men 19-50 years
Fiber	11% 4.25g	45.5% 17.3g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	43.3% 0.56mg	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	20% 79.4μg	57.4% 230μg	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	63% 57mg	11% 10mg	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	12.5% 1.87mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	6.38% 7.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	102% 0.91mg	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	11% 0.86mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	125% 524mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	151% 3.47mg	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	9.92% 69.5mg	168% 1174mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	30.8% 1046mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	536% 295μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.2% 7.47g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Ground Mustard Seed per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Ground Mustard Seed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Ground Mustard Seed:

• 5 ounces of Cooked Chopped Frozen Broccoli have 25.5 times more Vitamin A, 5.6 times more Vitamin C and 16.3 times more Vitamin K than Ground Mustard Seed.
• While 5 oz of Ground Mustard Seed Spices contain 14.6 times more Vitamin B1, 3.2 times more Vitamin B2, 10.3 times more Vitamin B3, 3 times more Vitamin B5, 3.1 times more Vitamin B6, 2.9 times more Vitamin B9 and 3.8 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• 5 ounces of Ground Mustard Seed have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Ground Mustard Seed:

• 5 ounces of Cooked Chopped Frozen Broccoli have 17.2 times more Water than Ground Mustard Seed.
• While 5 oz of Ground Mustard Seed Spices contain 8.1 times more Calcium, 19 times more Copper, 15.1 times more Iron, 28.5 times more Magnesium, 11 times more Manganese, 16.9 times more Phosphorus, 5.2 times more Potassium, 297.3 times more Selenium and 21.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Ground Mustard Seed Spices contain 18.1 times more Energy, 302 times more Fat, 110.5 times more Saturated Fat, 90.3 times more Omega 3, 455.5 times more Omega 6, 5.3 times more Carbohydrate, 4.6 times more Sugars, 4.1 times more Fiber and 8.4 times more Protein than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6