Comparing Nutrients in 14 ounces Ground Mustard Seed VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Ground Mustard Seed	Roasted Almonds	Recommended Dietary Allowance
Energy	69.5% 2016kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	148% 144g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	24.7% 7.9g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	941% 15g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	138% 23.5g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.8% 111g	64% 83.4g	130g per day for Men 19-50 years
Sugars	37% 27g	26.6% 19.3g	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	0.055% 0.04g	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	% 11.4g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 14.6g	% 19g	g per day for Men 19-50 years
Fiber	127% 48.4g	114% 43.3g	38g per day for Men 19-50 years
Protein	185% 104g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	266% 3.2mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.7% 1.04mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.3% 3.2mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	41.5% 0.54mg	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	161% 643μg	54.6% 218μg	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	31.3% 28mg	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	134% 20mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Roasted Almonds	Recommended Dietary Allowance
Calcium	106% 1056mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	485% 4.36mg	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	457% 36.6mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	350% 1469mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	422% 9.7mg	385% 8.86mg	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	469% 3286mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	86% 2929mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	1502% 826μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.57% 21g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Ground Mustard Seed vs Roasted Almonds:

• Ground Mustard Seed Spices have 10.5 times more Vitamin B1, 1.3 times more Vitamin B3, 2.5 times more Vitamin B5, 2.9 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.6 times more Vitamin B2 and 4.7 times more Vitamin E than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Ground Mustard Seed vs Roasted Almonds:

• Ground Mustard Seed Spices have 2.5 times more Iron, 1.3 times more Magnesium, 1.8 times more Phosphorus, 104.1 times more Selenium and 1.8 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Copper than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Dry Roasted Almonds have similar amounts of Calcium, Manganese and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Ground Mustard Seed Spices have 379.2 times more Omega 3, 1.3 times more Carbohydrate, 1.4 times more Sugars and 1.2 times more Protein than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.4 times more Fat, 2.1 times more Saturated Fat and 2.2 times more Omega 6 than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Dry Roasted Almonds have similar amounts of Energy and Fiber per 14 oz.
• Both Ground Mustard Seed Spices as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.