Comparing Nutrients in 100 calories Ground Mustard SeedVS Boiled Broccoli

Weight per 100 calories

Ground Mustard Seed

19.7g

Boiled Broccoli

286g

Ground Mustard Seed has 14.5 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 100 calories - Ground Mustard Seed or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Ground Mustard Seed

19%

60%

21%

Boiled Broccoli

23%

68%

100 kcal ▼

Macro Nutrients

Ground Mustard Seedvs Boiled Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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7.35%7.13g

Fat

1.2%1.17g

7.13 gvs1.17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.22%0.39g

Saturated Fat

0.71%0.23g

0.39 gvs0.23 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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46.7%0.75g

Omega 3

21.3%0.34g

0.75 gvs0.34 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.86%1.17g

Omega 6

0.86%0.15g

1.17 gvs0.15 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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4.25%5.53g

Carbohydrate

15.8%20.5g

5.53 gvs20.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.84%1.34g

Sugars

5.48%3.97g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.34 gvs3.97 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.005%0.004g

Fructose

2.9%2.1g

≤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]

0.004 gvs2.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.57g

Glucose

%1.4g

0.57 gvs1.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.73g

Sucrose

%0.23g

0.73 gvs0.23 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.3%2.4g

Fiber

25%9.43g

2.4 gvs9.43 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.17%5.13g

Protein

12%6.8g

5.13 gvs6.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Ground Mustard Seedvs Boiled Broccoli

0.044%0.39μg

Vitamin A

24.4%220μg

RAE, retinol activity equivalents

0.39 μgvs220 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13.2%0.16mg

Vitamin B1

15%0.18mg

Thiamine

0.16 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.95%0.051mg

Vitamin B2

27%0.35mg

Riboflavin

0.051 mgvs0.35 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.82%0.93mg

Vitamin B3

9.88%1.58mg

Niacin, nicotinic acid, niacinamide

0.93 mgvs1.58 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.2%0.16mg

Vitamin B5

35%1.76mg

Pantothenic acid

0.16 mgvs1.76 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6%0.078mg

Vitamin B6

44%0.57mg

Pyridoxine

0.078 mgvs0.57 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.97%32μg

Vitamin B9

77%309μg

Folates and Folic Acid

32 μgvs309 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.55%1.4mg

Vitamin C

206%185mg

Ascorbic acid

1.4 mgvs185 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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6.65%1mg

Vitamin E

27.6%4.14mg

Tocopherols and Tocotrienols

1 mgvs4.14 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.89%1.06μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

1.06 μgvs403 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Ground Mustard Seedvs Boiled Broccoli

5.24%52.4mg

Calcium

11.4%114mg

52.4 mgvs114 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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14%0.13mg

Copper

19.4%0.17mg

0.13 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.29%11.4μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs11.4 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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22.7%1.8mg

Iron

24%1.9mg

1.8 mgvs1.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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17.3%73mg

Magnesium

14.3%60mg

73 mgvs60 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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21%0.48mg

Manganese

24%0.55mg

0.48 mgvs0.55 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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23.3%163mg

Phosphorus

27.3%191mg

163 mgvs191 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.27%145mg

Potassium

24.6%837mg

145 mgvs837 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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74.5%41μg

Selenium

8.3%4.57μg

41 μgvs4.57 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.17%2.56mg

Sodium

7.8%117mg

2.56 mgvs117 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11%1.2mg

Zinc

11.7%1.3mg

1.2 mgvs1.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.028%1.04g

Water

6.9%255g

1.04 gvs255 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Ground Mustard Seed vs Boiled Broccoli:

Boiled and Drained Broccoli contains 558.8 times more Vitamin A, 6.8 times more Vitamin B2, 1.7 times more Vitamin B3, 11 times more Vitamin B5, 7.3 times more Vitamin B6, 9.7 times more Vitamin B9, 132.7 times more Vitamin C, 4.2 times more Vitamin E and 379.3 times more Vitamin K than Ground Mustard Seed Spices.
Both Ground Mustard Seed Spices and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 100 kcal.
Both Ground Mustard Seed Spices as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Ground Mustard Seed vs Boiled Broccoli:

Ground Mustard Seed Spices have 1.2 times more Magnesium and 9 times more Selenium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.2 times more Calcium, 1.4 times more Copper, 5.8 times more Potassium, 45.8 times more Sodium and 245.8 times more Water than Ground Mustard Seed Spices.
Both Ground Mustard Seed Spices and Boiled and Drained Broccoli have similar amounts of Iron, Manganese, Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Ground Mustard Seed Spices have 6.1 times more Fat, 1.7 times more Saturated Fat, 2.2 times more Omega 3 and 8 times more Omega 6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 3.7 times more Carbohydrate, 3 times more Sugars, 537 times more Fructose, 3.9 times more Fiber and 1.3 times more Protein than Ground Mustard Seed Spices.
Both Ground Mustard Seed Spices and Boiled and Drained Broccoli have similar amounts of Energy per 100 kcal.
Both Ground Mustard Seed Spices as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Ground Mustard SeedVS Ground NutmegBoiled BroccoliVS Ground NutmegGround Mustard SeedVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 100 calories Ground Mustard SeedVS Boiled Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Ground Mustard Seed or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: