Comparing Nutrients in 1 pound Ground Mustard Seed VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
Tomatoes	17%	9%	74%

Macro Nutrients

	Ground Mustard Seed	Tomatoes	Recommended Dietary Allowance
Energy	79.5% 2304kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	169% 164g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	28% 9.02g	0.4% 0.13g	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	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	42.5% 30.8g	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	% 16.7g	% 0g	g per day for Men 19-50 years
Fiber	146% 55.3g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	211% 118g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Tomatoes	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	304% 3.65mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.2mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.5mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.5% 3.67mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	184% 735μg	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.4% 24.5μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Tomatoes	Recommended Dietary Allowance
Calcium	121% 1207mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	325% 2.93mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	400% 1678mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	22.5% 0.52mg	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	537% 3756mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	98% 3348mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	1716% 944μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	251% 27.6mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.65% 24g	11.6% 429g	3700g per day for Men 19-50 years

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

• Ground Mustard Seed Spices have 21.8 times more Vitamin B1, 13.7 times more Vitamin B2, 8 times more Vitamin B3, 9.1 times more Vitamin B5, 5 times more Vitamin B6, 10.8 times more Vitamin B9 and 9.4 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 21 times more Vitamin A, 1.9 times more Vitamin C and 1.5 times more Vitamin K than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Ground Mustard Seed Spices have 26.6 times more Calcium, 10.9 times more Copper, 34.1 times more Iron, 33.6 times more Magnesium, 21.5 times more Manganese, 34.5 times more Phosphorus, 3.1 times more Potassium, more Selenium and 35.8 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 17.9 times more Water than Ground Mustard Seed Spices.

Comparison of macro-nutrients per 1 pound:

• Ground Mustard Seed Spices have 28.2 times more Energy, 181.2 times more Fat, 71 times more Saturated Fat, 1264 times more Omega 3, 74 times more Omega 6, 7.2 times more Carbohydrate, 2.6 times more Sugars, 10.2 times more Fiber and 29.6 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 68.5 times more Fructose than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.