Comparing Nutrients in 14 ounces Prepared Yellow Mustard VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Prepared Yellow Mustard	22%	44%	34%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Prepared Yellow Mustard	Blanched Almonds	Recommended Dietary Allowance
Energy	8.2% 238kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	2.65% 0.85g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	8.47% 1.44g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	57% 74g	130g per day for Men 19-50 years
Sugars	5.04% 3.65g	25.3% 18.4g	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	1.26% 0.91g	0% 0g	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	% 1.87g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 17.7g	g per day for Men 19-50 years
Fiber	41.8% 16g	103% 39.3g	38g per day for Men 19-50 years
Protein	26.5% 15g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.5% 0.7mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	35% 0.46mg	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	6.95% 27.8μg	48.6% 194μg	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	1.32% 1.2mg	0% 0mg	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	9.53% 1.43mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Blanched Almonds	Recommended Dietary Allowance
Calcium	25% 250mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	453% 4.08mg	0.9mg per day for Men 19-50 years
Fluoride	0.15% 5.95μg	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	80% 6.4mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	73% 1.67mg	317% 7.3mg	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	61.2% 429mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	242% 133μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	292% 4382mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	9% 332g	0.48% 18g	3700g per day for Men 19-50 years

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

• Prepared Yellow Mustard has more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 10.2 times more Vitamin B2, 6.2 times more Vitamin B3, 1.6 times more Vitamin B6, 7 times more Vitamin B9 and 66 times more Vitamin E than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Blanched Almonds have similar amounts of Vitamin B1 and Vitamin B5 per 14 oz.
• Both Prepared Yellow Mustard as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Prepared Yellow Mustard vs Blanched Almonds:

• Prepared Yellow Mustard has 10.5 times more Selenium, 58.1 times more Sodium and 18.6 times more Water than Blanched Almonds.
• While Blanched Almonds contain 3.7 times more Calcium, 13.9 times more Copper, 2 times more Iron, 5.6 times more Magnesium, 4.3 times more Manganese, 4.5 times more Phosphorus, 4.3 times more Potassium and 4.6 times more Zinc than Prepared Yellow Mustard.

Comparison of macro-nutrients per 14 ounces:

• Prepared Yellow Mustard has 93.5 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 9.8 times more Energy, 15.7 times more Fat, 18.5 times more Saturated Fat, 34.1 times more Omega 6, 3.2 times more Carbohydrate, 5 times more Sugars, 2.5 times more Fiber and 5.7 times more Protein than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.