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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Frozen Chopped Broccoli	Ground Mustard Seed	Recommended Dietary Allowance
Energy	1.27% 37kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	53% 51.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	336% 5.38g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	5.2% 6.78g	30.6% 40g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	% 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	7.1% 4g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	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	23.7% 95μg	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	89% 80mg	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	11.5% 1.73mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	6.38% 7.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	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	14.4% 1.15mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	125% 524mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	10% 71mg	168% 1174mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	30.8% 1046mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	536% 295μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.2% 7.47g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Frozen Chopped 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 Frozen Chopped Broccoli vs Ground Mustard Seed:

• 5 ounces of Frozen Chopped Broccoli have 26 times more Vitamin A, 7.9 times more Vitamin C and 15 times more Vitamin K than Ground Mustard Seed.
• While 5 oz of Ground Mustard Seed Spices contain 15.2 times more Vitamin B1, 2.7 times more Vitamin B2, 10.1 times more Vitamin B3, 2.9 times more Vitamin B5, 3.1 times more Vitamin B6, 2.4 times more Vitamin B9 and 4.2 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Ground Mustard Seed have insufficient amounts of Vitamin A
• Both Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli vs Ground Mustard Seed:

• 5 ounces of Frozen Chopped Broccoli have 17.4 times more Water than Ground Mustard Seed.
• While 5 oz of Ground Mustard Seed Spices contain 4.8 times more Calcium, 17 times more Copper, 11.4 times more Iron, 20.6 times more Magnesium, 8.3 times more Manganese, 16.6 times more Phosphorus, 3.5 times more Potassium, 74.3 times more Selenium and 12.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Ground Mustard Seed Spices contain 19.5 times more Energy, 125 times more Fat, 45.2 times more Saturated Fat, 36.1 times more Omega 3, 191 times more Omega 6, 5.9 times more Carbohydrate, 5 times more Sugars, 4.1 times more Fiber and 9.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6