Comparing Nutrients in 1 pound Almonds VS Prepared Yellow Mustard

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Almonds have 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.
• While Prepared Yellow Mustard contains more Vitamin K than Almonds.
• Both Almonds and Prepared Yellow Mustard have similar amounts of Vitamin B1 per 1 lb.
• Both Almonds as well as Prepared Yellow Mustard have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Almonds have 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.
• While Prepared Yellow Mustard contains 8.2 times more Selenium, 1104 times more Sodium and 19 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 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.
• While Prepared Yellow Mustard contains 124.7 times more Omega 3 than Almonds.
• Both Almonds as well as Prepared Yellow Mustard have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.