Comparing Nutrients in 500 calories Ground Mustard Seed VS Almonds

Weight per 500 calories

• Ground Mustard Seed: 98g
• Almonds: 86.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Ground Mustard Seed or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
Almonds	14%	72%	14%

Macro Nutrients

	Ground Mustard Seed	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	36.8% 35.7g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.96g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	233% 3.73g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	34.3% 5.83g	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	21.3% 27.6g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	9.2% 6.7g	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	0.027% 0.02g	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	% 2.83g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 3.63g	% 3.4g	g per day for Men 19-50 years
Fiber	31.6% 12g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	46% 25.7g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 1.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.8% 0.26mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.66mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	40% 159μg	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	7.76% 7mg	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	33.3% 5mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.43% 5.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Almonds	Recommended Dietary Allowance
Calcium	26% 262mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	70.5% 0.63mg	99% 0.89mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	113% 9.06mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	86.7% 364mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	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	116% 815mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	372% 205μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	54.4% 6mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Ground Mustard Seed vs Almonds:

• Ground Mustard Seed Spices have 4.5 times more Vitamin B1, 1.5 times more Vitamin B3, 2 times more Vitamin B5, 3.3 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 3.8 times more Vitamin B2 and 4.4 times more Vitamin E than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Ground Mustard Seed vs Almonds:

• Ground Mustard Seed Spices have 2.8 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 57.8 times more Selenium and 2.2 times more Zinc than Almonds.
• While Almonds contain 1.4 times more Copper than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Almonds have similar amounts of Calcium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Ground Mustard Seed Spices have 1440.7 times more Omega 3, 1.5 times more Carbohydrate, 1.8 times more Sugars and 1.4 times more Protein than Almonds.
• While Almonds contain 1.7 times more Saturated Fat and 1.8 times more Omega 6 than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Almonds have similar amounts of Energy, Fat and Fiber per 500 kcal.
• Both Ground Mustard Seed Spices as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.