BNI™ 068.22f: Mustard seeds (USDA)

refBNI™ 68.22f: 02024, Spices, mustard seed, ground, USDA, 2012.

Mustard seed.


Nutrition information (100g)
Actual g Actual Kcal Actual % Ideal % Ideal Kcal Ideal g
Protein 26.1 104.4 20.6 20.0 101.6 25.4
Carbohydrate* 19.5 77.8 15.3 55.0 279.4 69.9
Sugar 6.8 27.2 5.4 < 10.0 < 50.8 < 12.7
Fat 36.2 325.8 64.1 25.0 127.0 14.1
Saturated fat 2.0 18.0 3.5 < 10.0 < 50.8 < 5.6
Fiber 12.2 - 40.7 25.4 - 7.6
Sodium 0.013 - 0.7 < 25.4 - < 0.508
Misc 12.1 - - - - -13.7
Total 100.0 508.0 100.0 100.0 508.0 100.0
kJul - 2125.5 - - 2125.5 -
(*) Carbohydrate recalculated to exclude insoluble fiber (estimated as 1/2 the fiber). To prevent double-counting, total grams only adds up insoluble fiber.
Nutritional balance (100g)
(good) Adequate in protein
x (bad) Extremely low in carbohydrate
(good) Low in sugar
x (bad) Extremely high in fat
(good) Low in saturated fat
(good) Adequate in fiber
(good) Extremely low in sodium
65% *
60% *
55% *
50% *
45% *
40% * *
35% * *
30% * *
25% * *
20% * * *
15% * * * *
10% * * * *
5%   * * * *
mid p c f fb
max s sf na
5%   * *
10%
15%   
20%
25%   
ideal % = grey cells; actual % = asterisk (*)
Serving analysis (serving size = 100.0 grams )
grams per serving = 100.0 grams
* * *
small snack large snack small meal large meal
(133 kcal) (266 kcal) (400 kcal) (600 kcal)
* * * * * * * * * * * * * * *
kcal per serving = 508.0 kcal
Balance simulation for this food (serving size = 100.0 grams ) Original BNI 68.22
Balanced 0.0 g fiber -
- 0.0 mg sodium -
Both reduce BNI to 68.27
- 0.0 excess kcal protein
- 0.0 excess kcal sugar
- 0.0 excess kcal other carbs
- 0.0 excess kcal saturated fat
Burn out 173.4 excess kcal other fats
Burn out a total of 173.4 kcal Reduce BNI to 34.13
Burn those kcal out doing… 3468 steps
or 57 minutes slow walking (~3.2km/h)
or 38 minutes fast walking (~5.6km/h)
or 18 minutes jogging (~8km/h)
or 36 minutes leisure cycling (<16km/h)
or 20 minutes swimming
or 16 minutes stair treadmill
Reduce kcal to 334.6 kcal per serving All reduce BNI to 34.13
334.6 kcal = energy for approximately 201 minutes (~ 3.3 hours)

Author

Jose D PEREZGONZALEZ (2013). Massey University, New Zealand (JDPerezgonzalezJDPerezgonzalez).


Disclaimer: Nutrition information is based on data provided on a product's nutrition information label or collected from a database (such as USDA). These data may only be averages, or may be incomplete. The BNI™ rating is based on an analysis of macronutrients and sodium and does not consider other nutrients that may be important. The BNI™ rating is also based on average reference intakes (Ideal values) which may vary from the recommended intakes for your country. Ideal values are for adults, and are based on a 2,000 kcal diet. Nutrition results are for research purposes, and should be considered editorial opinions given without warranty, and are not intended to replace the advice of a dietitian or health-care professional. BNI™, the Balanced Nutrition Index™, INE™ and el Índice de Nutrición Equilibrada™ are trademarks, and the associated formula and ratings are copyrighted material and may not be used for commercial purposes.


© Jose D. Pérezgonzález. All rights reserved.