Comparing Nutrients in 7 ounces Prepared Yellow Mustard VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Prepared Yellow Mustard	22%	44%	34%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Prepared Yellow Mustard	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	4.1% 119kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	6.83% 6.63g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.42g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	46.4% 0.74g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.9% 11.6g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	2.5% 1.83g	4.02% 2.9g	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	0.63% 0.46g	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	% 0.93g	NA	g per day for Men 19-50 years
Sucrose	% 0.42g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	13.3% 7.42g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.3% 0.35mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	26.7% 0.35mg	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	3.47% 14μg	46.6% 187μg	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	0.66% 0.6mg	151% 136mg	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	4.76% 0.71mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	12.5% 125mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	0.074% 2.98μg	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	40% 3.2mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	36.4% 0.84mg	22% 0.51mg	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	30.6% 214mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	121% 66.5μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	146% 2191mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.5% 166g	4.86% 180g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Prepared Yellow Mustard have 2.5 times more Vitamin B1 and 1.2 times more Vitamin B3 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 11.4 times more Vitamin A, 1.6 times more Vitamin B2, 2.5 times more Vitamin B6, 13.4 times more Vitamin B9, 227.7 times more Vitamin C, 3.8 times more Vitamin E and 72.4 times more Vitamin K than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Frozen Broccoli Spears provide similar amounts of 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 Prepared Yellow Mustard as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Prepared Yellow Mustard have 1.5 times more Calcium, 2.1 times more Copper, 2.2 times more Iron, 3 times more Magnesium, 1.6 times more Manganese, 1.8 times more Phosphorus, 17.6 times more Selenium, 64.9 times more Sodium and 1.9 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.6 times more Potassium than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Frozen Broccoli Spears contain similar levels of Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Prepared Yellow Mustard have 2.1 times more Energy, 9.8 times more Fat, 3 times more Omega 3, 9.8 times more Omega 6, 1.3 times more Fiber and 1.2 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.6 times more Sugars than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Frozen Broccoli Spears offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6