Comparing Nutrients in 5 ounces Ground Mustard Seed VS 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	25% 720kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.4g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	336% 5.38g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	49.4% 8.4g	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	30.6% 40g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	13.3% 9.62g	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	0.039% 0.028g	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	% 4.1g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 5.23g	% 5.6g	g per day for Men 19-50 years
Fiber	45.5% 17.3g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	66% 37g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Almonds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	57.4% 230μg	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	11% 10mg	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	48% 7.2mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.38% 7.65μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Almonds	Recommended Dietary Allowance
Calcium	37.7% 377mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	162% 1.46mg	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	163% 13mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	125% 524mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	151% 3.47mg	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	168% 1174mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	30.8% 1046mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	536% 295μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	78.3% 8.6mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.2% 7.47g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Ground Mustard Seed Spices have 3.9 times more Vitamin B1, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 2.9 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 4.4 times more Vitamin B2 and 5.1 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 and Vitamin D in 5 oz.

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

• Ground Mustard Seed Spices have 2.5 times more Iron, 1.4 times more Magnesium, 1.7 times more Phosphorus, 50.8 times more Selenium and 1.9 times more Zinc than Almonds.
• While Almonds contain 1.6 times more Copper than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Almonds have similar amounts of Calcium, Manganese and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Ground Mustard Seed Spices have 1264 times more Omega 3, 1.3 times more Carbohydrate, 1.6 times more Sugars and 1.2 times more Protein than Almonds.
• While Almonds contain 1.4 times more Fat, 1.9 times more Saturated Fat and 2.1 times more Omega 6 than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Almonds have similar amounts of Energy and Fiber per 5 oz.
• Both Ground Mustard Seed Spices as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.