Comparing Nutrients in 5 ounces Prepared Yellow Mustard VS 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	2.93% 85kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.73g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	3.03% 0.51g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.36% 8.26g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	8.5% 6.17g	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	0.45% 0.33g	0.22% 0.16g	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	% 0.67g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 5.6g	g per day for Men 19-50 years
Fiber	15% 5.67g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	9.47% 5.3g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Almonds	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 9.92μg	15.6% 62.4μg	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	0.47% 0.43mg	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	3.4% 0.51mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Almonds	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	162% 1.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.053% 2.13μg	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	28.5% 2.3mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22% 153mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	6.34% 215mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	86.3% 47.5μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	104% 1565mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	3.2% 119g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Prepared Yellow Mustard has more Vitamin K than Almonds.
• While Almonds contain 16.3 times more Vitamin B2, 6.4 times more Vitamin B3, 1.9 times more Vitamin B5, 2 times more Vitamin B6, 6.3 times more Vitamin B9 and 71.2 times more Vitamin E than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Almonds have similar amounts of Vitamin B1 per 5 oz.
• Both Prepared Yellow Mustard as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Prepared Yellow Mustard has 8.2 times more Selenium, 1104 times more Sodium and 19 times more Water than Almonds.
• While Almonds contain 4.3 times more Calcium, 13.9 times more Copper, 2.3 times more Iron, 5.6 times more Magnesium, 5.2 times more Manganese, 4.5 times more Phosphorus, 4.8 times more Potassium and 4.9 times more Zinc than Prepared Yellow Mustard.

Comparison of macro-nutrients per 5 ounces:

• Prepared Yellow Mustard has 124.7 times more Omega 3 than Almonds.
• While Almonds contain 9.7 times more Energy, 14.9 times more Fat, 17.8 times more Saturated Fat, 34 times more Omega 6, 3.7 times more Carbohydrate, 4.7 times more Sugars, 3.1 times more Fiber and 5.7 times more Protein than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.