Comparing Nutrients in 14 ounces Mustard SpinachVS Oil Roasted Almonds

Macros Ratio

Protein Fat Carbs

Mustard Spinach

32%

10%

58%

Oil Roasted Almonds

13%

76%

11%

14 oz ▼

Macro Nutrients

Mustard Spinachvs Oil Roasted Almonds

3%87.3kcal

Energy

83%2409kcal

87.3 kcalvs2409 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.23%1.2g

Fat

226%219g

1.2 gvs219 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.19%0.06g

Saturated Fat

52%16.7g

0.06 gvs16.7 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.7%0.11g

Omega 3

0%0g

0.11 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.7%0.12g

Omega 6

316%53.7g

0.12 gvs53.7 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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12%15.5g

Carbohydrate

54%70g

15.5 gvs70 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

25%18g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs18 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.16g

NA gvs0.16 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%17.4g

NA gvs17.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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29.2%11g

Fiber

110%41.7g

11 gvs41.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15.6%8.73g

Protein

150%84.3g

8.73 gvs84.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Mustard Spinachvs Oil Roasted Almonds

218%1965μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1965 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22.5%0.27mg

Vitamin B1

30.4%0.37mg

Thiamine

0.27 mgvs0.37 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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28.4%0.37mg

Vitamin B2

238%3.1mg

Riboflavin

0.37 mgvs3.1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17%2.7mg

Vitamin B3

91%14.5mg

Niacin, nicotinic acid, niacinamide

2.7 mgvs14.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14%0.71mg

Vitamin B5

18%0.91mg

Pantothenic acid

0.71 mgvs0.91 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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46.7%0.61mg

Vitamin B6

36%0.47mg

Pyridoxine

0.61 mgvs0.47 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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158%631μg

Vitamin B9

26.8%107μg

Folates and Folic Acid

631 μgvs107 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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573%516mg

Vitamin C

0%0mg

Ascorbic acid

516 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

687%103mg

Tocopherols and Tocotrienols

NA mgvs103 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Mustard Spinachvs Oil Roasted Almonds

83.3%833mg

Calcium

115%1155mg

833 mgvs1155 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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33%0.3mg

Copper

421%3.8mg

0.3 mgvs3.8 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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74.4%5.95mg

Iron

183%14.6mg

5.95 mgvs14.6 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10.4%43.7mg

Magnesium

259%1087mg

43.7 mgvs1087 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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70.2%1.6mg

Manganese

425%9.76mg

1.6 mgvs9.76 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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16%111mg

Phosphorus

264%1850mg

111 mgvs1850 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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52.4%1782mg

Potassium

81.6%2774mg

1782 mgvs2774 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.77%3.18μg

Selenium

29.6%16.3μg

3.18 μgvs16.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.56%83.3mg

Sodium

0.26%3.97mg

83.3 mgvs3.97 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.13%0.67mg

Zinc

111%12mg

0.67 mgvs12 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.9%366g

Water

0.3%11g

366 gvs11 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Mustard Spinach vs Oil Roasted Almonds:

Raw Mustard Spinach has more Vitamin A, 1.3 times more Vitamin B6, 5.9 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
While Oil Roasted Almonds contain 1.4 times more Vitamin B1, 8.4 times more Vitamin B2, 5.4 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Mustard Spinach.
Both Raw Mustard Spinach as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Mustard Spinach vs Oil Roasted Almonds:

Raw Mustard Spinach has 21 times more Sodium and 32.9 times more Water than Oil Roasted Almonds.
While Oil Roasted Almonds contain 1.4 times more Calcium, 12.7 times more Copper, 2.5 times more Iron, 24.9 times more Magnesium, 6 times more Manganese, 16.6 times more Phosphorus, 1.6 times more Potassium, 5.1 times more Selenium and 18.1 times more Zinc than Raw Mustard Spinach.

Comparison of macro-nutrients per 14 ounces:

Raw Mustard Spinach has more Omega 3 than Oil Roasted Almonds.
While Oil Roasted Almonds contain 27.6 times more Energy, 183.9 times more Fat, 280.5 times more Saturated Fat, 450.6 times more Omega 6, 4.5 times more Carbohydrate, 3.8 times more Fiber and 9.7 times more Protein than Raw Mustard Spinach.
Both Raw Mustard Spinach as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Mustard SpinachVS Boiled Mustard SpinachOil Roasted AlmondsVS Boiled Mustard SpinachMustard SpinachVS Almond pasteOil Roasted AlmondsVS Almond paste

Compare Foods

Comparing Nutrients in 14 ounces Mustard SpinachVS Oil Roasted Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: