Comparing Nutrients in 1 pound Almonds VS Ground Mustard Seed

Macros Ratio

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

Macro Nutrients

	Almonds	Ground Mustard Seed	Recommended Dietary Allowance
Energy	91% 2626kcal	79.5% 2304kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	169% 164g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	28% 9.02g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	1075% 17.2g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	98% 127g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	42.5% 30.8g	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	0.13% 0.091g	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	% 13g	g per day for Men 19-50 years
Sucrose	% 18g	% 16.7g	g per day for Men 19-50 years
Fiber	149% 56.7g	146% 55.3g	38g per day for Men 19-50 years
Protein	171% 96g	211% 118g	56g per day for Men 19-50 years

Vitamins

	Almonds	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	304% 3.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	134% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	73.5% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	139% 1.8mg	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	184% 735μg	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	35.8% 32.2mg	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	153% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20.4% 24.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	122% 1220mg	121% 1207mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	325% 2.93mg	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	210% 17mg	522% 41.8mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	400% 1678mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	483% 11mg	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	537% 3756mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	98% 3348mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	1716% 944μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	251% 27.6mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.65% 24g	3700g per day for Men 19-50 years

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

• Almonds have 4.4 times more Vitamin B2 and 5.1 times more Vitamin E than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 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.
• Both Almonds as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Almonds have 1.6 times more Copper than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 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.
• Both Almonds and Ground Mustard Seed Spices have similar amounts of Calcium, Manganese and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

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