Comparing Nutrients in 100 calories Prepared Yellow Mustard VS Tomatoes

Weight per 100 calories

• Prepared Yellow Mustard: 167g
• Tomatoes: 556g

Prepared Yellow Mustard has 3.3 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Prepared Yellow Mustard or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Prepared Yellow Mustard	22%	44%	34%
Tomatoes	17%	9%	74%

Macro Nutrients

	Prepared Yellow Mustard	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.74% 5.57g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	3.56% 0.61g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.47% 9.7g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	20% 14.6g	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	0.53% 0.38g	10.5% 7.6g	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	% 0.78g	% 6.94g	g per day for Men 19-50 years
Sucrose	% 0.35g	% 0g	g per day for Men 19-50 years
Fiber	17.5% 6.67g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	11% 6.23g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.93% 8.33μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.3mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.97% 0.12mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.9% 0.94mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.47% 0.42mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.97% 0.12mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.9% 11.7μg	21% 83.3μg	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	0.56% 0.5mg	84.6% 76mg	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	4% 0.6mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.94% 2.33μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Tomatoes	Recommended Dietary Allowance
Calcium	10.5% 105mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.063% 2.5μg	0.32% 12.8μg	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	33.5% 2.7mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	27.5% 0.63mg	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	25.7% 180mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	7.45% 253mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	102% 56μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	123% 1840mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	9.7% 1.07mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	3.77% 140g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Prepared Yellow Mustard vs Tomatoes:

• Prepared Yellow Mustard has 1.4 times more Vitamin B1 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 28 times more Vitamin A, 3.5 times more Vitamin B3, 3.8 times more Vitamin B6, 7.1 times more Vitamin B9, 152.2 times more Vitamin C, 5 times more Vitamin E and 18.8 times more Vitamin K than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Raw Ripe Red Tomatoes have similar amounts of Vitamin B2 and Vitamin B5 per 100 kcal.
• Both Prepared Yellow Mustard as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Prepared Yellow Mustard vs Tomatoes:

• Prepared Yellow Mustard has 1.9 times more Calcium, 1.8 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, more Selenium and 66.2 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.7 times more Copper, 5.2 times more Potassium and 3.8 times more Water than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Raw Ripe Red Tomatoes have similar amounts of Manganese and Zinc per 100 kcal.
• Both Prepared Yellow Mustard as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Prepared Yellow Mustard has 5 times more Fat, 2.3 times more Saturated Fat, 37.4 times more Omega 3, 1.4 times more Omega 6 and 1.3 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.2 times more Carbohydrate, 9.5 times more Sugars and 19.9 times more Fructose than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Raw Ripe Red Tomatoes have similar amounts of Energy and Fiber per 100 kcal.
• Both Prepared Yellow Mustard as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.