Comparing Nutrients in 300 calories Mustard SpinachVS Blanched Almonds

Weight per 300 calories

Mustard Spinach

1364g

Blanched Almonds

50.8g

Blanched Almonds have 26.8 times more energy per unit of mass than Raw Mustard Spinach, which is very high in comparison to other foods. Mustard Spinach having very low energy density.

Which food has more nutrients per 300 calories - Mustard Spinach or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Mustard Spinach

32%

10%

58%

Blanched Almonds

14%

75%

11%

300 kcal ▼

Macro Nutrients

Mustard Spinachvs Blanched Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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4.2%4.1g

Fat

27.5%26.7g

4.1 gvs26.7 g

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

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0.64%0.2g

Saturated Fat

6.3%2g

0.2 gvs2 g

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

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23%0.37g

Omega 3

0.13%0.002g

0.37 gvs0.002 g

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

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2.4%0.41g

Omega 6

37%6.3g

0.41 gvs6.3 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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41%53g

Carbohydrate

7.3%9.5g

53 gvs9.5 g

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

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Sugars

3.25%2.35g

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

NA gvs2.35 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

%0.015g

NA gvs0.015 g

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

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Sucrose

%2.27g

NA gvs2.27 g

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

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100%38g

Fiber

13.2%5.03g

38 gvs5.03 g

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

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53.6%30g

Protein

19.4%11g

30 gvs11 g

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

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Vitamins

Mustard Spinachvs Blanched Almonds

750%6750μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

6750 μgvs0 μg

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

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77.3%0.93mg

Vitamin B1

8.1%0.097mg

Thiamine

0.93 mgvs0.097 mg

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

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98%1.27mg

Vitamin B2

28%0.36mg

Riboflavin

1.27 mgvs0.36 mg

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

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57.8%9.25mg

Vitamin B3

11%1.78mg

Niacin, nicotinic acid, niacinamide

9.25 mgvs1.78 mg

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

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48.5%2.43mg

Vitamin B5

3.2%0.16mg

Pantothenic acid

2.43 mgvs0.16 mg

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

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160%2.1mg

Vitamin B6

4.5%0.058mg

Pyridoxine

2.1 mgvs0.058 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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542%2168μg

Vitamin B9

6.23%25μg

Folates and Folic Acid

2168 μgvs25 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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1970%1773mg

Vitamin C

0%0mg

Ascorbic acid

1773 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

80.5%12mg

Tocopherols and Tocotrienols

NA mgvs12 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 Blanched Almonds

286%2864mg

Calcium

12%120mg

2864 mgvs120 mg

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

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114%1.02mg

Copper

58%0.52mg

1.02 mgvs0.52 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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256%20.5mg

Iron

21%1.67mg

20.5 mgvs1.67 mg

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

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35.7%150mg

Magnesium

32.4%136mg

150 mgvs136 mg

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

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241%5.55mg

Manganese

40.6%0.93mg

5.55 mgvs0.93 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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54.5%382mg

Phosphorus

35%245mg

382 mgvs245 mg

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

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180%6123mg

Potassium

9.86%335mg

6123 mgvs335 mg

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

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20%11μg

Selenium

2.96%1.63μg

11 μgvs1.63 μg

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

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19%286mg

Sodium

0.64%9.66mg

286 mgvs9.66 mg

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

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21%2.3mg

Zinc

13.7%1.5mg

2.3 mgvs1.5 mg

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

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34%1257g

Water

0.062%2.3g

1257 gvs2.3 g

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

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Lets compare vitamin content per 300 calories of Mustard Spinach vs Blanched Almonds:

Raw Mustard Spinach has more Vitamin A, 9.5 times more Vitamin B1, 3.5 times more Vitamin B2, 5.2 times more Vitamin B3, 15.2 times more Vitamin B5, 35.7 times more Vitamin B6, 87 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
Both Raw Mustard Spinach as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Mustard Spinach vs Blanched Almonds:

Raw Mustard Spinach has 23.9 times more Calcium, 2 times more Copper, 12.3 times more Iron, 5.9 times more Manganese, 1.6 times more Phosphorus, 18.3 times more Potassium, 6.7 times more Selenium, 29.6 times more Sodium, 1.5 times more Zinc and 548.3 times more Water than Blanched Almonds.
Both Raw Mustard Spinach and Blanched Almonds have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Mustard Spinach has 181 times more Omega 3, 5.6 times more Carbohydrate, 7.6 times more Fiber and 2.8 times more Protein than Blanched Almonds.
While Blanched Almonds contain 6.5 times more Fat, 9.8 times more Saturated Fat and 15.4 times more Omega 6 than Raw Mustard Spinach.
Both Raw Mustard Spinach and Blanched Almonds have similar amounts of Energy per 300 kcal.
Both Raw Mustard Spinach as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Mustard SpinachVS Boiled Mustard SpinachBlanched AlmondsVS Boiled Mustard SpinachMustard SpinachVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 300 calories Mustard SpinachVS Blanched Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Mustard Spinach or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: