Comparing Nutrients in 1 pound 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	79.5% 2304kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	169% 164g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	28% 9.02g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	1075% 17.2g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	75% 98g	130g per day for Men 19-50 years
Sugars	42.5% 30.8g	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	0.13% 0.091g	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	% 13g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 16.7g	% 18g	g per day for Men 19-50 years
Fiber	146% 55.3g	149% 56.7g	38g per day for Men 19-50 years
Protein	211% 118g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Almonds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	304% 3.65mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.2mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.5mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.5% 3.67mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	184% 735μg	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	35.8% 32.2mg	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	153% 23mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.4% 24.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Almonds	Recommended Dietary Allowance
Calcium	121% 1207mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	325% 2.93mg	520% 4.68mg	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	522% 41.8mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	400% 1678mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	537% 3756mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	98% 3348mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	1716% 944μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	251% 27.6mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• Both Ground Mustard Seed Spices as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.