Comparing Nutrients in 14 ounces Basil VS Prepared Yellow Mustard

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Prepared Yellow Mustard	22%	44%	34%

Macro Nutrients

	Basil	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	3.15% 91kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	2.65% 0.85g	32g per day for Men 19-50 years
Omega 3	78.4% 1.25g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	8.47% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	17.8% 23g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	5.04% 3.65g	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	0.11% 0.079g	1.26% 0.91g	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	% 0.079g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.83g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	41.8% 16g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Basil	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	116% 1048μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.58mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.3% 0.62mg	21.4% 0.28mg	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	67.5% 270μg	6.95% 27.8μg	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	79.4% 71.4mg	1.32% 1.2mg	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	21% 3.18mg	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1372% 1646μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	70.3% 703mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	32.6% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.15% 5.95μg	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	157% 12.6mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	73% 1.67mg	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	31.8% 222mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	34.4% 1171mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	242% 133μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	292% 4382mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	9.88% 365g	9% 332g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Basil vs Prepared Yellow Mustard:

• Fresh Basil has 52.8 times more Vitamin A, 1.6 times more Vitamin B3, 2.2 times more Vitamin B6, 9.7 times more Vitamin B9, 60 times more Vitamin C, 2.2 times more Vitamin E and 296.3 times more Vitamin K than Prepared Yellow Mustard.
• While Prepared Yellow Mustard contains 5.2 times more Vitamin B1 than Fresh Basil.
• Both Fresh Basil and Prepared Yellow Mustard have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Fresh Basil as well as Prepared Yellow Mustard have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Basil vs Prepared Yellow Mustard:

• Fresh Basil has 2.8 times more Calcium, 5.2 times more Copper, 2 times more Iron, 1.3 times more Magnesium, 2.7 times more Manganese, 1.9 times more Potassium and 1.3 times more Zinc than Prepared Yellow Mustard.
• While Prepared Yellow Mustard contains 1.9 times more Phosphorus, 111.7 times more Selenium and 276 times more Sodium than Fresh Basil.
• Both Fresh Basil and Prepared Yellow Mustard have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Prepared Yellow Mustard contains 2.6 times more Energy, 5.2 times more Fat, 5 times more Omega 6, 2.2 times more Carbohydrate, 3.1 times more Sugars and 2.5 times more Fiber than Fresh Basil.
• Both Fresh Basil and Prepared Yellow Mustard have similar amounts of Omega 3 and Protein per 14 oz.
• Both Fresh Basil as well as Prepared Yellow Mustard have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.