Comparing Nutrients in 1 kilogram 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	7.93% 230kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	34.4% 33.4g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	198% 3.16g	234% 3.74g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	21.4% 3.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	45% 58.3g	130g per day for Men 19-50 years
Sugars	4.14% 3g	12.7% 9.2g	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	0.28% 0.2g	3.17% 2.3g	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	% 0.2g	% 4.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.1g	g per day for Men 19-50 years
Fiber	42% 16g	105% 40g	38g per day for Men 19-50 years
Protein	56.3% 31.5g	66.8% 37.4g	56g per day for Men 19-50 years

Vitamins

	Basil	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	293% 2640μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.4% 9mg	35.3% 5.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	50.8% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	54% 0.7mg	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	170% 680μg	17.5% 70μg	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	200% 180mg	3.33% 3mg	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	53.3% 8mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3457% 4148μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	177% 1770mg	63% 630mg	1000mg per day for Men 19-50 years
Copper	428% 3.85mg	82.2% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.38% 15μg	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	396% 31.7mg	201% 16mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	499% 11.5mg	183% 4.2mg	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	80% 560mg	154% 1080mg	700mg per day for Men 19-50 years
Potassium	86.8% 2950mg	44.7% 1520mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	609% 335μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	736% 11040mg	1500mg per day for Men 19-50 years
Zinc	73.6% 8.1mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	25% 921g	22.6% 837g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Fresh Basil as well as Prepared Yellow Mustard have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Fresh Basil as well as Prepared Yellow Mustard have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.