Comparing Nutrients in 1 kilogram Blanched AlmondsVS Frozen Mustard Greens

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Frozen Mustard Greens

38%

53%

1 kg ▼

Macro Nutrients

Blanched Almondsvs Frozen Mustard Greens

203%5900kcal

Energy

6.9%200kcal

5900 kcalvs200 kcal

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

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541%525g

Fat

2.8%2.7g

525 gvs2.7 g

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

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124%39.5g

Saturated Fat

0.44%0.14g

39.5 gvs0.14 g

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

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2.5%0.04g

Omega 3

15%0.24g

0.04 gvs0.24 g

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

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727%124g

Omega 6

1.6%0.27g

124 gvs0.27 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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144%187g

Carbohydrate

26.2%34g

187 gvs34 g

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

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64%46.3g

Sugars

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

46.3 gvsNA g

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

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0%0g

Fructose

≤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]

0 gvsNA g

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

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%0.3g

Glucose

0.3 gvsNA g

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

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%44.6g

Sucrose

44.6 gvsNA g

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

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261%99g

Fiber

87%33g

99 gvs33 g

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

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382%214g

Protein

44.5%25g

214 gvs25 g

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

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Vitamins

Blanched Almondsvs Frozen Mustard Greens

0%0μg

Vitamin A

287%2580μg

RAE, retinol activity equivalents

0 μgvs2580 μg

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

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159%1.9mg

Vitamin B1

40%0.48mg

Thiamine

1.9 mgvs0.48 mg

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

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547%7.1mg

Vitamin B2

47%0.61mg

Riboflavin

7.1 mgvs0.61 mg

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

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219%35mg

Vitamin B3

19.6%3.14mg

Niacin, nicotinic acid, niacinamide

35 mgvs3.14 mg

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

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62.8%3.14mg

Vitamin B5

3.8%0.19mg

Pantothenic acid

3.14 mgvs0.19 mg

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

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88.5%1.15mg

Vitamin B6

101%1.3mg

Pyridoxine

1.15 mgvs1.3 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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123%490μg

Vitamin B9

345%1380μg

Folates and Folic Acid

490 μgvs1380 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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0%0mg

Vitamin C

281%253mg

Ascorbic acid

0 mgvs253 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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1583%238mg

Vitamin E

Tocopherols and Tocotrienols

238 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Blanched Almondsvs Frozen Mustard Greens

236%2360mg

Calcium

116%1160mg

2360 mgvs1160 mg

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

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1141%10.3mg

Copper

74.4%0.67mg

10.3 mgvs0.67 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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410%32.8mg

Iron

161%13mg

32.8 mgvs13 mg

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

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638%2680mg

Magnesium

35.7%150mg

2680 mgvs150 mg

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

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798%18.4mg

Manganese

147%3.4mg

18.4 mgvs3.4 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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687%4810mg

Phosphorus

43%300mg

4810 mgvs300 mg

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

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194%6590mg

Potassium

50%1700mg

6590 mgvs1700 mg

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

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58%32μg

Selenium

12.7%7μg

32 μgvs7 μg

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

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12.7%190mg

Sodium

19.3%290mg

190 mgvs290 mg

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

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270%29.7mg

Zinc

21%2.3mg

29.7 mgvs2.3 mg

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

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1.2%45g

Water

25%932g

45 gvs932 g

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

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Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Frozen Mustard Greens:

Blanched Almonds have 4 times more Vitamin B1, 11.7 times more Vitamin B2, 11.1 times more Vitamin B3 and 16.5 times more Vitamin B5 than Frozen Mustard Greens, Unprepared.
While Frozen Mustard Greens, Unprepared contain more Vitamin A, 2.8 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
Both Blanched Almonds and Frozen Mustard Greens, Unprepared have similar amounts of Vitamin B6 per 1 kg.
Both Blanched Almonds as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Frozen Mustard Greens:

Blanched Almonds have 2 times more Calcium, 15.3 times more Copper, 2.5 times more Iron, 17.9 times more Magnesium, 5.4 times more Manganese, 16 times more Phosphorus, 3.9 times more Potassium, 4.6 times more Selenium and 12.9 times more Zinc than Frozen Mustard Greens, Unprepared.
While Frozen Mustard Greens, Unprepared contain 1.5 times more Sodium and 20.7 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

Blanched Almonds have 29.5 times more Energy, 194.5 times more Fat, 282.4 times more Saturated Fat, 458 times more Omega 6, 5.5 times more Carbohydrate, 3 times more Fiber and 8.6 times more Protein than Frozen Mustard Greens, Unprepared.
While Frozen Mustard Greens, Unprepared contain 6 times more Omega 3 than Blanched Almonds.
Both Blanched Almonds as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Blanched AlmondsVS Roasted AlmondsFrozen Mustard GreensVS Roasted AlmondsBlanched AlmondsVS Cooked Frozen Mustard GreensFrozen Mustard GreensVS Cooked Frozen Mustard Greens

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Comparing Nutrients in 1 kilogram Blanched AlmondsVS Frozen Mustard Greens

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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