Comparing Nutrients in 1 kilogram Ground Mustard Seed VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
Almonds	14%	72%	14%

Macro Nutrients

	Ground Mustard Seed	Almonds	Recommended Dietary Allowance
Energy	175% 5080kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	374% 362g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	62% 20g	119% 38g	32g per day for Men 19-50 years
Omega 3	2370% 38g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	348% 59.2g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 281g	166% 216g	130g per day for Men 19-50 years
Sugars	94% 68g	60% 43.5g	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	1.5% 1.1g	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	% 29g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 37g	% 39.5g	g per day for Men 19-50 years
Fiber	321% 122g	329% 125g	38g per day for Men 19-50 years
Protein	466% 261g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Almonds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	671% 8.05mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	201% 2.6mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	296% 47.3mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	162% 8.1mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	405% 1620μg	110% 440μg	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% 71mg	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	338% 50.7mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Almonds	Recommended Dietary Allowance
Calcium	266% 2660mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	717% 6.45mg	1146% 10.3mg	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	1151% 92mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	881% 3700mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	1064% 24.5mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1183% 8280mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	217% 7380mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	3784% 2081μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	553% 60.8mg	284% 31mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Ground Mustard Seed vs Almonds:

• Ground Mustard Seed Spices have 3.9 times more Vitamin B1, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 2.9 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 4.4 times more Vitamin B2 and 5.1 times more Vitamin E than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Ground Mustard Seed vs Almonds:

• Ground Mustard Seed Spices have 2.5 times more Iron, 1.4 times more Magnesium, 1.7 times more Phosphorus, 50.8 times more Selenium and 1.9 times more Zinc than Almonds.
• While Almonds contain 1.6 times more Copper than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Almonds have similar amounts of Calcium, Manganese and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Ground Mustard Seed Spices have 1264 times more Omega 3, 1.3 times more Carbohydrate, 1.6 times more Sugars and 1.2 times more Protein than Almonds.
• While Almonds contain 1.4 times more Fat, 1.9 times more Saturated Fat and 2.1 times more Omega 6 than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Almonds have similar amounts of Energy and Fiber per 1 kg.
• Both Ground Mustard Seed Spices as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.