Comparing Nutrients in 1 kilogram Ground Mustard Seed VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Ground Mustard Seed	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	175% 5080kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	374% 362g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	62% 20g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	2370% 38g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	348% 59.2g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 281g	31% 40g	130g per day for Men 19-50 years
Sugars	94% 68g	34.3% 25g	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	18% 13g	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	% 12g	g per day for Men 19-50 years
Sucrose	% 37g	% 0g	g per day for Men 19-50 years
Fiber	321% 122g	18.4% 7g	38g per day for Men 19-50 years
Protein	466% 261g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	671% 8.05mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	201% 2.6mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	296% 47.3mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	162% 8.1mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	60.8% 0.79mg	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	405% 1620μg	32.5% 130μg	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	253% 228mg	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	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	266% 2660mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	717% 6.45mg	83.3% 0.75mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	881% 3700mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	1064% 24.5mg	45.7% 1.05mg	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	1183% 8280mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	217% 7380mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	3784% 2081μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	553% 60.8mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Ground Mustard Seed vs Cooked Ripe Red Tomatoes:

• Ground Mustard Seed Spices have 22.4 times more Vitamin B1, 11.9 times more Vitamin B2, 8.9 times more Vitamin B3, 6.3 times more Vitamin B5, 5 times more Vitamin B6, 12.5 times more Vitamin B9, 9.1 times more Vitamin E and 1.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 12 times more Vitamin A and 3.2 times more Vitamin C than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Ground Mustard Seed vs Cooked Ripe Red Tomatoes:

• Ground Mustard Seed Spices have 24.2 times more Calcium, 8.6 times more Copper, 13.5 times more Iron, 41.1 times more Magnesium, 23.3 times more Manganese, 29.6 times more Phosphorus, 3.4 times more Potassium, 416.2 times more Selenium and 43.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 17.9 times more Water than Ground Mustard Seed Spices.

Comparison of macro-nutrients per 1 kilogram:

• Ground Mustard Seed Spices have 28.2 times more Energy, 329.5 times more Fat, 132.6 times more Saturated Fat, 1896 times more Omega 3, 141 times more Omega 6, 7 times more Carbohydrate, 2.7 times more Sugars, 17.4 times more Fiber and 27.5 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 65.5 times more Fructose than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.