Comparing Nutrients in 300 calories Basil VS Prepared Yellow Mustard

Weight per 300 calories

• Basil: 1304g
• Prepared Yellow Mustard: 500g

Prepared Yellow Mustard has 2.6 times more energy per unit of mass than Fresh Basil, which is low in comparison to other foods. Basil having very low energy density.

Which food has more nutrients per 300 calories - Basil or Prepared Yellow Mustard?

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Prepared Yellow Mustard	22%	44%	34%

Macro Nutrients

	Basil	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.35g	17.2% 16.7g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.53g	3.34% 1.07g	32g per day for Men 19-50 years
Omega 3	258% 4.12g	117% 1.87g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.6% 34.6g	22.4% 29g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	6.34% 4.6g	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	0.36% 0.26g	1.6% 1.15g	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	% 0.26g	% 2.35g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.05g	g per day for Men 19-50 years
Fiber	55% 21g	52.6% 20g	38g per day for Men 19-50 years
Protein	73.4% 41g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Basil	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	383% 3443μg	2.78% 25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	73.8% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.5% 11.8mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.5% 2.73mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.02mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	222% 887μg	8.75% 35μg	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	261% 235mg	1.67% 1.5mg	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	69.6% 10.4mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4509% 5410μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	231% 2309mg	31.5% 315mg	1000mg per day for Men 19-50 years
Copper	558% 5.02mg	41% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.19% 7.5μg	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	517% 41.3mg	101% 8.05mg	8mg per day for Men 19-50 years
Magnesium	199% 835mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	651% 15mg	92% 2.1mg	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	104% 730mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	113% 3848mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	7.1% 3.9μg	305% 168μg	55μg per day for Men 19-50 years
Sodium	3.48% 52mg	368% 5520mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	32.5% 1201g	11.3% 419g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Basil vs Prepared Yellow Mustard:

• Fresh Basil has 137.7 times more Vitamin A, 2.8 times more Vitamin B2, 4.2 times more Vitamin B3, 2.1 times more Vitamin B5, 5.8 times more Vitamin B6, 25.3 times more Vitamin B9, 156.5 times more Vitamin C, 5.8 times more Vitamin E and 772.9 times more Vitamin K than Prepared Yellow Mustard.
• While Prepared Yellow Mustard contains 2 times more Vitamin B1 than Fresh Basil.
• Both Fresh Basil as well as Prepared Yellow Mustard have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Basil vs Prepared Yellow Mustard:

• Fresh Basil has 7.3 times more Calcium, 13.6 times more Copper, 5.1 times more Iron, 3.5 times more Magnesium, 7.1 times more Manganese, 1.4 times more Phosphorus, 5.1 times more Potassium, 3.3 times more Zinc and 2.9 times more Water than Prepared Yellow Mustard.
• While Prepared Yellow Mustard contains 42.8 times more Selenium and 105.8 times more Sodium than Fresh Basil.

Comparison of macro-nutrients per 300 calories:

• Fresh Basil has 2.2 times more Omega 3 and 2.2 times more Protein than Prepared Yellow Mustard.
• While Prepared Yellow Mustard contains 2 times more Fat, 2 times more Saturated Fat and 1.9 times more Omega 6 than Fresh Basil.
• Both Fresh Basil and Prepared Yellow Mustard have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 300 kcal.
• Both Fresh Basil as well as Prepared Yellow Mustard have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.