Comparing Nutrients in 5 ounces Almonds VS Prepared Yellow Mustard

Macros Ratio

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

Macro Nutrients

	Almonds	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	28.3% 821kcal	2.93% 85kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	4.9% 4.73g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	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	23.5% 30.5g	6.36% 8.26g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 0.3g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	15% 5.67g	38g per day for Men 19-50 years
Protein	53.5% 30g	9.47% 5.3g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

• Almonds have 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.
• While Prepared Yellow Mustard contains more Vitamin K than Almonds.
• Both Almonds and Prepared Yellow Mustard have similar amounts of Vitamin B1 per 5 oz.
• Both Almonds as well as Prepared Yellow Mustard have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Almonds have 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.
• While Prepared Yellow Mustard contains 8.2 times more Selenium, 1104 times more Sodium and 19 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 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.
• While Prepared Yellow Mustard contains 124.7 times more Omega 3 than Almonds.
• Both Almonds as well as Prepared Yellow Mustard have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.