Comparing Nutrients in 7 ounces Basil VS Prepared Yellow Mustard

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Prepared Yellow Mustard	22%	44%	34%

Macro Nutrients

	Basil	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	6.83% 6.63g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	1.33% 0.42g	32g per day for Men 19-50 years
Omega 3	39% 0.63g	46.4% 0.74g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.05% 5.26g	8.9% 11.6g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	2.5% 1.83g	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	0.055% 0.04g	0.63% 0.46g	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	% 0.04g	% 0.93g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.42g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	21% 7.94g	38g per day for Men 19-50 years
Protein	11% 6.25g	13.3% 7.42g	56g per day for Men 19-50 years

Vitamins

	Basil	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	58.2% 524μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	29.3% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	7% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.41mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	10.7% 0.14mg	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	33.7% 135μg	3.47% 14μg	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	39.7% 35.7mg	0.66% 0.6mg	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	10.6% 1.6mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	686% 823μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	35% 351mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	85% 0.76mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.074% 2.98μg	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	78.6% 6.3mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	36.4% 0.84mg	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	16% 111mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	121% 66.5μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	146% 2191mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.5% 166g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Basil vs Prepared Yellow Mustard:

• Fresh Basil has 52.8 times more Vitamin A, 1.6 times more Vitamin B3, 2.2 times more Vitamin B6, 9.7 times more Vitamin B9, 60 times more Vitamin C, 2.2 times more Vitamin E and 296.3 times more Vitamin K than Prepared Yellow Mustard.
• While Prepared Yellow Mustard contains 5.2 times more Vitamin B1 than Fresh Basil.
• Both Fresh Basil and Prepared Yellow Mustard have similar amounts of Vitamin B2 and Vitamin B5 per 7 oz.
• Both Fresh Basil as well as Prepared Yellow Mustard have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Basil vs Prepared Yellow Mustard:

• Fresh Basil has 2.8 times more Calcium, 5.2 times more Copper, 2 times more Iron, 1.3 times more Magnesium, 2.7 times more Manganese, 1.9 times more Potassium and 1.3 times more Zinc than Prepared Yellow Mustard.
• While Prepared Yellow Mustard contains 1.9 times more Phosphorus, 111.7 times more Selenium and 276 times more Sodium than Fresh Basil.
• Both Fresh Basil and Prepared Yellow Mustard have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Prepared Yellow Mustard contains 2.6 times more Energy, 5.2 times more Fat, 5 times more Omega 6, 2.2 times more Carbohydrate, 3.1 times more Sugars and 2.5 times more Fiber than Fresh Basil.
• Both Fresh Basil and Prepared Yellow Mustard have similar amounts of Omega 3 and Protein per 7 oz.
• Both Fresh Basil as well as Prepared Yellow Mustard have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.