Comparing Nutrients in 5 ounces Blanched Almonds VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Blanched Almonds	Ground Mustard Seed	Recommended Dietary Allowance
Energy	29% 836kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	53% 51.4g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	336% 5.38g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	49.4% 8.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	30.6% 40g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	13.3% 9.62g	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	0.039% 0.028g	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	% 0.043g	% 4.1g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 5.23g	g per day for Men 19-50 years
Fiber	37% 14g	45.5% 17.3g	38g per day for Men 19-50 years
Protein	54% 30.3g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	43.3% 0.56mg	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	17.4% 69.5μg	57.4% 230μg	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	11% 10mg	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	224% 33.7mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.38% 7.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	33.5% 335mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	102% 0.91mg	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	58% 4.65mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	125% 524mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	151% 3.47mg	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	97% 682mg	168% 1174mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	30.8% 1046mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	536% 295μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.2% 7.47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Ground Mustard Seed:

• Blanched Almonds have 2.7 times more Vitamin B2 and 4.7 times more Vitamin E than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 4.2 times more Vitamin B1, 1.4 times more Vitamin B3, 2.6 times more Vitamin B5, 3.5 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Ground Mustard Seed:

• Blanched Almonds have 1.6 times more Copper and 1.5 times more Sodium than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 2.8 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 65 times more Selenium and 2 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Ground Mustard Seed Spices have similar amounts of Calcium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 1.4 times more Fat, 2 times more Saturated Fat and 2.1 times more Omega 6 than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 948 times more Omega 3, 1.5 times more Carbohydrate and 1.5 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Ground Mustard Seed Spices have similar amounts of Energy, Fiber and Protein per 5 oz.
• Both Blanched Almonds as well as Ground Mustard Seed Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.