Comparing Nutrients in 500 calories Oil Roasted Almonds VS Prepared Yellow Mustard

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Prepared Yellow Mustard: 833g

Oil Roasted Almonds have 10.1 times more energy per 100g than Prepared Yellow Mustard. It has very high energy density when compared to other foods. Prepared Yellow Mustard having low energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Prepared Yellow Mustard?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Prepared Yellow Mustard	22%	44%	34%

Macro Nutrients

	Oil Roasted Almonds	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	28.7% 28g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	5.57% 1.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	195% 3.1g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	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	11.2% 14.6g	37.4% 48.6g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	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% 0g	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	% 0.033g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 1.75g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	55.7% 31g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.63% 41.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	45% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	42.3% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	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	5.56% 22.2μg	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	0% 0mg	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	143% 21.4mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.72% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	24% 240mg	52.5% 525mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	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	38% 3.03mg	168% 13.4mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	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	55% 384mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	37.3% 1267mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	508% 279μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	613% 9200mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	48.5% 5.33mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	19% 698g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Prepared Yellow Mustard Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Prepared Yellow Mustard?

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

• 500 calories of Oil Roasted Almonds have 7.1 times more Vitamin E than Prepared Yellow Mustard.
• While 500 kcal of Prepared Yellow Mustard contain 19.5 times more Vitamin B1, 1.6 times more Vitamin B3, 11.2 times more Vitamin B5, 6 times more Vitamin B6 and 2.6 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Prepared Yellow Mustard provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Oil Roasted Almonds as well as Prepared Yellow Mustard have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Oil Roasted Almonds have 1.3 times more Copper than Prepared Yellow Mustard.
• While 500 kcal of Prepared Yellow Mustard contain 2.2 times more Calcium, 4.4 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 2.3 times more Phosphorus, 2.2 times more Potassium, 82.7 times more Selenium, 11168.8 times more Sodium, 2.1 times more Zinc and 302.5 times more Water than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds have 1.6 times more Fat, 1.9 times more Saturated Fat and 3.7 times more Omega 6 than Prepared Yellow Mustard.
• While 500 kcal of Prepared Yellow Mustard contain more Omega 3, 3.3 times more Carbohydrate, 2 times more Sugars, 3.9 times more Fiber and 1.8 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Prepared Yellow Mustard offer comparable quantities of Energy per 500 calories.
• 500 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3