Comparing Nutrients in 500 calories Basil VS Prepared Yellow Mustard

Weight per 500 calories

• Basil: 2174g
• Prepared Yellow Mustard: 833g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	28.7% 28g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	5.57% 1.8g	32g per day for Men 19-50 years
Omega 3	429% 6.87g	195% 3.1g	1.6g per day for Men 19-50 years
Omega 6	9.34% 1.6g	17.8% 3.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.6g	37.4% 48.6g	130g per day for Men 19-50 years
Sugars	9% 6.52g	10.6% 7.67g	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	0.6% 0.43g	2.64% 1.9g	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	% 0.43g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.75g	g per day for Men 19-50 years
Fiber	92% 34.8g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	122% 68.5g	55.7% 31g	56g per day for Men 19-50 years

Vitamins

	Basil	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	638% 5739μg	4.63% 41.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.6% 0.74mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	45% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.6mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.54mg	42.3% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	259% 3.37mg	45% 0.58mg	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	370% 1478μg	14.6% 58.3μg	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	435% 391mg	2.78% 2.5mg	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	116% 17.4mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7514% 9017μg	9.72% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	385% 3848mg	52.5% 525mg	1000mg per day for Men 19-50 years
Copper	930% 8.37mg	68.5% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.31% 12.5μg	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	861% 69mg	168% 13.4mg	8mg per day for Men 19-50 years
Magnesium	331% 1391mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	1085% 25mg	153% 3.5mg	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	174% 1217mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	189% 6413mg	37.3% 1267mg	3400mg per day for Men 19-50 years
Selenium	12% 6.52μg	508% 279μg	55μg per day for Men 19-50 years
Sodium	5.8% 87mg	613% 9200mg	1500mg per day for Men 19-50 years
Zinc	160% 17.6mg	48.5% 5.33mg	11mg per day for Men 19-50 years
Water	54% 2001g	19% 698g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
• Both Fresh Basil as well as Prepared Yellow Mustard have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.