Comparing Nutrients in 5 ounces Prepared Yellow Mustard VS 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	2.93% 85kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.73g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	3.03% 0.51g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.36% 8.26g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	3.32% 2.4g	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	0.45% 0.33g	1.33% 0.96g	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	% 0.67g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0.14g	g per day for Men 19-50 years
Fiber	15% 5.67g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	9.47% 5.3g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Broccoli	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	19% 0.25mg	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	2.5% 9.92μg	22.3% 89.3μg	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	0.47% 0.43mg	140% 126mg	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	3.4% 0.51mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Broccoli	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	7.7% 0.069mg	0.9mg per day for Men 19-50 years
Fluoride	0.053% 2.13μg	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	28.5% 2.3mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	13% 0.3mg	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	22% 153mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	6.34% 215mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	86.3% 47.5μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	104% 1565mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.2% 119g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Prepared Yellow Mustard vs Broccoli:

• Prepared Yellow Mustard has 2.5 times more Vitamin B1 than Raw Broccoli.
• While Raw Broccoli contains 6.2 times more Vitamin A, 1.7 times more Vitamin B2, 2.3 times more Vitamin B5, 2.5 times more Vitamin B6, 9 times more Vitamin B9, 297.3 times more Vitamin C, 2.2 times more Vitamin E and 72.6 times more Vitamin K than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Raw Broccoli have similar amounts of Vitamin B3 per 5 oz.
• Both Prepared Yellow Mustard as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Prepared Yellow Mustard vs Broccoli:

• Prepared Yellow Mustard has 1.3 times more Calcium, 1.5 times more Copper, 2.2 times more Iron, 2.3 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus, 13.4 times more Selenium, 33.5 times more Sodium and 1.6 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Potassium than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Raw Broccoli have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Prepared Yellow Mustard has 1.8 times more Energy, 9 times more Fat, 5.9 times more Omega 3, 7.4 times more Omega 6, 1.5 times more Fiber and 1.3 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Sugars than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Raw Broccoli have similar amounts of Carbohydrate per 5 oz.
• Both Prepared Yellow Mustard as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.