Comparing Nutrients in 100 grams Oil Roasted Almonds VS Prepared Yellow Mustard

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Prepared Yellow Mustard	22%	44%	34%

Macro Nutrients

	Oil Roasted Almonds	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	21% 607kcal	2.07% 60kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	3.44% 3.34g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0% 0g	23.4% 0.37g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	2.14% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	1.27% 0.92g	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	0.32% 0.23g	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	% 0.47g	g per day for Men 19-50 years
Sucrose	% 4.38g	% 0.21g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	10.5% 4g	38g per day for Men 19-50 years
Protein	38% 21.2g	6.68% 3.74g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	3.53% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	5.4% 0.07mg	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	6.75% 27μg	1.75% 7μg	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	0.33% 0.3mg	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	173% 26mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	29% 291mg	6.3% 63mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	8.22% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.038% 1.5μg	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	46% 3.68mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	18.3% 0.42mg	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	66.6% 466mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	4.47% 152mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	61% 33.5μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	73.6% 1104mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	2.26% 83.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Prepared Yellow Mustard per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Almonds versus 100 g of Prepared Yellow Mustard to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oil Roasted Almonds vs Prepared Yellow Mustard:

• 100 grams of Oil Roasted Almonds have 11.2 times more Vitamin B2, 6.5 times more Vitamin B3, 1.7 times more Vitamin B6, 3.9 times more Vitamin B9 and 72.1 times more Vitamin E than Prepared Yellow Mustard.
• While 100 g of Prepared Yellow Mustard contain 1.9 times more Vitamin B1 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Prepared Yellow Mustard provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Prepared Yellow Mustard have insufficient amounts of Vitamin B9
• Both Oil Roasted Almonds as well as Prepared Yellow Mustard have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Prepared Yellow Mustard:

• 100 grams of Oil Roasted Almonds have 4.6 times more Calcium, 12.9 times more Copper, 2.3 times more Iron, 5.7 times more Magnesium, 5.8 times more Manganese, 4.3 times more Phosphorus, 4.6 times more Potassium and 4.8 times more Zinc than Prepared Yellow Mustard.
• While 100 g of Prepared Yellow Mustard contain 8.2 times more Selenium, 1104 times more Sodium and 29.9 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Almonds have 10.1 times more Energy, 16.5 times more Fat, 19.7 times more Saturated Fat, 37.2 times more Omega 6, 3 times more Carbohydrate, 4.9 times more Sugars, 2.6 times more Fiber and 5.7 times more Protein than Prepared Yellow Mustard.
• While 100 g of Prepared Yellow Mustard contain more Omega 3 than Oil Roasted Almonds.
• 100 grams of Oil Roasted Almonds provide inadequate amounts of Omega 3