Comparing Nutrients in 5 ounces Basil VS 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	1.12% 32.6kcal	2.93% 85kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	4.9% 4.73g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	3.03% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.9% 3.76g	6.36% 8.26g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	1.8% 1.3g	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	0.039% 0.028g	0.45% 0.33g	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	% 0.028g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.3g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	15% 5.67g	38g per day for Men 19-50 years
Protein	7.97% 4.47g	9.47% 5.3g	56g per day for Men 19-50 years

Vitamins

	Basil	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	41.6% 374μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.3% 0.11mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.93% 0.3mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	7.63% 0.099mg	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	24% 96μg	2.5% 9.92μg	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	28.3% 25.5mg	0.47% 0.43mg	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	7.56% 1.13mg	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	490% 588μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	25% 251mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	60.6% 0.55mg	11.7% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.053% 2.13μg	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	56% 4.5mg	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	70.8% 1.63mg	26% 0.6mg	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	11.3% 79.4mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	12.3% 418mg	6.34% 215mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	86.3% 47.5μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	104% 1565mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.15mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	3.53% 130g	3.2% 119g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Basil vs Prepared Yellow Mustard:

• Fresh Basil has 52.8 times more Vitamin A, 1.6 times more Vitamin B3, 2.2 times more Vitamin B6, 9.7 times more Vitamin B9, 60 times more Vitamin C, 2.2 times more Vitamin E and 296.3 times more Vitamin K than Prepared Yellow Mustard.
• While Prepared Yellow Mustard contains 5.2 times more Vitamin B1 than Fresh Basil.
• Both Fresh Basil and Prepared Yellow Mustard have similar amounts of Vitamin B2 and Vitamin B5 per 5 oz.
• Both Fresh Basil as well as Prepared Yellow Mustard have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Basil vs Prepared Yellow Mustard:

• Fresh Basil has 2.8 times more Calcium, 5.2 times more Copper, 2 times more Iron, 1.3 times more Magnesium, 2.7 times more Manganese, 1.9 times more Potassium and 1.3 times more Zinc than Prepared Yellow Mustard.
• While Prepared Yellow Mustard contains 1.9 times more Phosphorus, 111.7 times more Selenium and 276 times more Sodium than Fresh Basil.
• Both Fresh Basil and Prepared Yellow Mustard have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Prepared Yellow Mustard contains 2.6 times more Energy, 5.2 times more Fat, 5 times more Omega 6, 2.2 times more Carbohydrate, 3.1 times more Sugars and 2.5 times more Fiber than Fresh Basil.
• Both Fresh Basil and Prepared Yellow Mustard have similar amounts of Omega 3 and Protein per 5 oz.
• Both Fresh Basil as well as Prepared Yellow Mustard have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.