Comparing Nutrients in 5 ounces Ground Mustard Seed VS Blanched Almonds

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Ground Mustard Seed	Blanched 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	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	12.5% 0.16mg	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	57.4% 230μg	17.4% 69.5μg	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	224% 33.7mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	37.7% 377mg	33.5% 335mg	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	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	125% 524mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	151% 3.47mg	113% 2.6mg	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	168% 1174mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	30.8% 1046mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	536% 295μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	78.3% 8.6mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.2% 7.47g	0.17% 6.4g	3700g per day for Men 19-50 years

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

• Ground Mustard Seed Spices have 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.
• While Blanched Almonds contain 2.7 times more Vitamin B2 and 4.7 times more Vitamin E than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices as well as Blanched 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 Blanched Almonds:

• Ground Mustard Seed Spices have 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.
• While Blanched Almonds contain 1.6 times more Copper and 1.5 times more Sodium than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Blanched Almonds have similar amounts of Calcium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Ground Mustard Seed Spices have 948 times more Omega 3, 1.5 times more Carbohydrate, 1.5 times more Sugars, 1.2 times more Fiber and 1.2 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Fat, 2 times more Saturated Fat and 2.1 times more Omega 6 than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Blanched Almonds have similar amounts of Energy per 5 oz.
• Both Ground Mustard Seed Spices as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.