Comparing Nutrients in 500 calories Prepared Yellow Mustard VS Almonds

Weight per 500 calories

• Prepared Yellow Mustard: 833g
• Almonds: 86.4g

Almonds have 9.7 times more energy per unit of mass than Prepared Yellow Mustard, which is very high in comparison to other foods. Prepared Yellow Mustard having low energy density.

Which food has more nutrients per 500 calories - Prepared Yellow Mustard or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Prepared Yellow Mustard	22%	44%	34%
Almonds	14%	72%	14%

Macro Nutrients

	Prepared Yellow Mustard	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	28.7% 28g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	5.57% 1.8g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	195% 3.1g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.03g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.4% 48.6g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	10.6% 7.67g	5.2% 3.76g	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	2.64% 1.9g	0.13% 0.095g	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	% 3.9g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 1.75g	% 3.4g	g per day for Men 19-50 years
Fiber	87.7% 33.3g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	55.7% 31g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Almonds	Recommended Dietary Allowance
Vitamin A	4.63% 41.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.58mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.3% 2.1mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14.6% 58.3μg	9.5% 38μg	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	2.78% 2.5mg	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	20% 3mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.72% 11.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Almonds	Recommended Dietary Allowance
Calcium	52.5% 525mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	99% 0.89mg	0.9mg per day for Men 19-50 years
Fluoride	0.31% 12.5μg	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	168% 13.4mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	153% 3.5mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	129% 900mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	37.3% 1267mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	508% 279μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	613% 9200mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	48.5% 5.33mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	19% 698g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Prepared Yellow Mustard vs Almonds:

• Prepared Yellow Mustard has 8.3 times more Vitamin B1, 1.5 times more Vitamin B3, 5.2 times more Vitamin B5, 4.9 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 1.7 times more Vitamin B2 and 7.4 times more Vitamin E than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Prepared Yellow Mustard vs Almonds:

• Prepared Yellow Mustard has 2.3 times more Calcium, 4.2 times more Iron, 1.7 times more Magnesium, 1.9 times more Manganese, 2.2 times more Phosphorus, 2 times more Potassium, 78.8 times more Selenium, 10653.6 times more Sodium, 2 times more Zinc and 183.2 times more Water than Almonds.
• While Almonds contain 1.4 times more Copper than Prepared Yellow Mustard.

Comparison of macro-nutrients per 500 calories:

• Prepared Yellow Mustard has 1203 times more Omega 3, 2.6 times more Carbohydrate, 2 times more Sugars, 3.1 times more Fiber and 1.7 times more Protein than Almonds.
• While Almonds contain 1.5 times more Fat, 1.8 times more Saturated Fat and 3.5 times more Omega 6 than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Almonds have similar amounts of Energy per 500 kcal.
• Both Prepared Yellow Mustard as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.