Comparing Nutrients in 1 pound Prepared Yellow Mustard VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Prepared Yellow Mustard	22%	44%	34%
Almonds	14%	72%	14%

Macro Nutrients

	Prepared Yellow Mustard	Almonds	Recommended Dietary Allowance
Energy	9.4% 272kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	9.7% 1.65g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	75% 98g	130g per day for Men 19-50 years
Sugars	5.76% 4.17g	27.2% 19.7g	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	1.44% 1.04g	0.69% 0.5g	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	% 2.13g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0.95g	% 18g	g per day for Men 19-50 years
Fiber	47.7% 18g	149% 56.7g	38g per day for Men 19-50 years
Protein	30.3% 17g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Almonds	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	50% 200μg	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	1.5% 1.36mg	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	11% 1.63mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Almonds	Recommended Dietary Allowance
Calcium	28.6% 286mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	520% 4.68mg	0.9mg per day for Men 19-50 years
Fluoride	0.17% 6.8μg	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	91% 7.3mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	83.2% 1.9mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70% 490mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	20.3% 689mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	276% 152μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	334% 5008mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	129% 14mg	11mg per day for Men 19-50 years
Water	10.3% 380g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Prepared Yellow Mustard vs Almonds:

• Prepared Yellow Mustard has more Vitamin K than Almonds.
• While Almonds contain 16.3 times more Vitamin B2, 6.4 times more Vitamin B3, 1.9 times more Vitamin B5, 2 times more Vitamin B6, 6.3 times more Vitamin B9 and 71.2 times more Vitamin E than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Almonds have similar amounts of Vitamin B1 per 1 lb.
• Both Prepared Yellow Mustard as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Prepared Yellow Mustard vs Almonds:

• Prepared Yellow Mustard has 8.2 times more Selenium, 1104 times more Sodium and 19 times more Water than Almonds.
• While Almonds contain 4.3 times more Calcium, 13.9 times more Copper, 2.3 times more Iron, 5.6 times more Magnesium, 5.2 times more Manganese, 4.5 times more Phosphorus, 4.8 times more Potassium and 4.9 times more Zinc than Prepared Yellow Mustard.

Comparison of macro-nutrients per 1 pound:

• Prepared Yellow Mustard has 124.7 times more Omega 3 than Almonds.
• While Almonds contain 9.7 times more Energy, 14.9 times more Fat, 17.8 times more Saturated Fat, 34 times more Omega 6, 3.7 times more Carbohydrate, 4.7 times more Sugars, 3.1 times more Fiber and 5.7 times more Protein than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.