Comparing Nutrients in 7 ounces Ground Mustard Seed VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Ground Mustard Seed	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	34.8% 1008kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.95g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	470% 7.53g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	69% 11.8g	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	43% 55.7g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	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	0.055% 0.04g	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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 7.32g	NA	g per day for Men 19-50 years
Fiber	63.7% 24.2g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	92% 51.8g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	80.4% 321μg	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	15.7% 14mg	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	67% 10mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	52.8% 528mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	7.94% 0.071mg	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	228% 18.3mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	175% 734mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	211% 4.86mg	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	235% 1643mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	43% 1465mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	751% 413μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Mustard Seed VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Ground Mustard Seed 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 Ground Mustard Seed vs Frozen Broccoli Spears:

• 7 ounces of Ground Mustard Seed have 11.2 times more Vitamin B1, 2.3 times more Vitamin B2, 10.2 times more Vitamin B3, 3.3 times more Vitamin B5, 2.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 3.8 times more Vitamin E than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 28.5 times more Vitamin A, 9.6 times more Vitamin C and 18.8 times more Vitamin K than Ground Mustard Seed Spices.
• 7 ounces of Ground Mustard Seed have insufficient amounts of Vitamin A
• Both Ground Mustard Seed Spices as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Ground Mustard Seed vs Frozen Broccoli Spears:

• 7 ounces of Ground Mustard Seed have 6.5 times more Calcium, 17.9 times more Copper, 12.8 times more Iron, 23.1 times more Magnesium, 9.6 times more Manganese, 14 times more Phosphorus, 3 times more Potassium, 109.5 times more Selenium and 17.9 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 17.2 times more Water than Ground Mustard Seed Spices.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Ground Mustard Seed have 17.5 times more Energy, 106.6 times more Fat, 38.3 times more Saturated Fat, 30.3 times more Omega 3, 160 times more Omega 6, 5.3 times more Carbohydrate, 4.6 times more Sugars, 4.1 times more Fiber and 8.5 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6