Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Prepared Yellow Mustard

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Prepared Yellow Mustard	22%	44%	34%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	6.83% 6.63g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	1.33% 0.42g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	46.4% 0.74g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	8.9% 11.6g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	2.5% 1.83g	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	0.63% 0.46g	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	% 0.93g	g per day for Men 19-50 years
Sucrose	NA	% 0.42g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	21% 7.94g	38g per day for Men 19-50 years
Protein	11% 6.15g	13.3% 7.42g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	29.3% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	7% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	10.7% 0.14mg	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	27.8% 111μg	3.47% 14μg	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	88.4% 79.6mg	0.66% 0.6mg	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	17.5% 2.6mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.074% 2.98μg	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	15% 1.2mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	36.4% 0.84mg	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	14% 97mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	121% 66.5μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	146% 2191mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.5% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Prepared Yellow Mustard per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Prepared Yellow Mustard to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Prepared Yellow Mustard:

• 7 ounces of Cooked Chopped Frozen Broccoli have 10.2 times more Vitamin A, 1.9 times more Vitamin B6, 8 times more Vitamin B9, 133.7 times more Vitamin C, 3.7 times more Vitamin E and 62.9 times more Vitamin K than Prepared Yellow Mustard.
• While 7 oz of Prepared Yellow Mustard contain 3.2 times more Vitamin B1 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Prepared Yellow Mustard provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Prepared Yellow Mustard have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Prepared Yellow Mustard have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Prepared Yellow Mustard:

• 7 oz of Prepared Yellow Mustard contain 1.9 times more Calcium, 2.2 times more Copper, 2.6 times more Iron, 3.7 times more Magnesium, 1.9 times more Manganese, 2.2 times more Phosphorus, 47.9 times more Selenium, 100.4 times more Sodium and 2.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Prepared Yellow Mustard contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.6 times more Sugars than Prepared Yellow Mustard.
• While 7 oz of Prepared Yellow Mustard contain 2.1 times more Energy, 27.8 times more Fat, 8.9 times more Omega 3, 27.9 times more Omega 6 and 1.3 times more Fiber than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Prepared Yellow Mustard offer comparable quantities of Carbohydrate and Protein per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6