Comparing Nutrients in 500 calories Frozen Mustard GreensVS Almonds

Weight per 500 calories

Frozen Mustard Greens

2500g

Almonds

86.4g

Almonds have 29 times more energy per unit of mass than Frozen Mustard Greens, Unprepared, which is very high in comparison to other foods. Frozen Mustard Greens having very low energy density.

Which food has more nutrients per 500 calories - Frozen Mustard Greens or Almonds?

Macros Ratio

Protein Fat Carbs

Frozen Mustard Greens

38%

53%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Frozen Mustard Greensvs Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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6.96%6.75g

Fat

44.5%43g

6.75 gvs43 g

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

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1.1%0.35g

Saturated Fat

10.3%3.3g

0.35 gvs3.3 g

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

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37.5%0.6g

Omega 3

0.16%0.003g

0.6 gvs0.003 g

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

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3.97%0.68g

Omega 6

62.6%10.6g

0.68 gvs10.6 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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65.6%85.3g

Carbohydrate

14.3%18.6g

85.3 gvs18.6 g

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

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Sugars

5.2%3.76g

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

NA gvs3.76 g

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

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Fructose

0.13%0.095g

≤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 gvs0.095 g

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

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Glucose

%0.15g

NA gvs0.15 g

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

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Sucrose

%3.4g

NA gvs3.4 g

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

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217%82.5g

Fiber

28.4%10.8g

82.5 gvs10.8 g

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

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111%62.3g

Protein

32.6%18.3g

62.3 gvs18.3 g

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

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Vitamins

Frozen Mustard Greensvs Almonds

717%6450μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

6450 μgvs0 μg

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

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100%1.2mg

Vitamin B1

14.8%0.18mg

Thiamine

1.2 mgvs0.18 mg

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

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117%1.53mg

Vitamin B2

75.6%0.98mg

Riboflavin

1.53 mgvs0.98 mg

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

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49%7.85mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

7.85 mgvs3.12 mg

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

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9.5%0.48mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

0.48 mgvs0.41 mg

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

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252%3.28mg

Vitamin B6

9.1%0.12mg

Pyridoxine

3.28 mgvs0.12 mg

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

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

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

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863%3450μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

3450 μgvs38 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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703%633mg

Vitamin C

0%0mg

Ascorbic acid

633 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

148%22mg

Tocopherols and Tocotrienols

NA mgvs22 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

Frozen Mustard Greensvs Almonds

290%2900mg

Calcium

23.2%232mg

2900 mgvs232 mg

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

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186%1.68mg

Copper

99%0.89mg

1.68 mgvs0.89 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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403%32.3mg

Iron

40%3.2mg

32.3 mgvs3.2 mg

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

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89.3%375mg

Magnesium

55.5%233mg

375 mgvs233 mg

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

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368%8.48mg

Manganese

82%1.9mg

8.48 mgvs1.9 mg

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

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Molybdenum

87%39μg

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

NA μgvs39 μg

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

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107%750mg

Phosphorus

59.3%415mg

750 mgvs415 mg

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

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125%4250mg

Potassium

18.6%633mg

4250 mgvs633 mg

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

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32%17.5μg

Selenium

6.44%3.54μg

17.5 μgvs3.54 μg

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

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48.3%725mg

Sodium

0.058%0.86mg

725 mgvs0.86 mg

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

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52.3%5.75mg

Zinc

24.5%2.7mg

5.75 mgvs2.7 mg

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

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63%2330g

Water

0.1%3.8g

2330 gvs3.8 g

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

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Lets compare vitamin content per 500 calories of Frozen Mustard Greens vs Almonds:

Frozen Mustard Greens, Unprepared have more Vitamin A, 6.8 times more Vitamin B1, 1.6 times more Vitamin B2, 2.5 times more Vitamin B3, 27.7 times more Vitamin B6, 90.8 times more Vitamin B9 and more Vitamin C than Almonds.
Both Frozen Mustard Greens, Unprepared and Almonds have similar amounts of Vitamin B5 per 500 kcal.
Both Frozen Mustard Greens, Unprepared as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Mustard Greens vs Almonds:

Frozen Mustard Greens, Unprepared have 12.5 times more Calcium, 1.9 times more Copper, 10.1 times more Iron, 1.6 times more Magnesium, 4.5 times more Manganese, 1.8 times more Phosphorus, 6.7 times more Potassium, 4.9 times more Selenium, 839.6 times more Sodium, 2.1 times more Zinc and 611.9 times more Water than Almonds.

Comparison of macro-nutrients per 500 calories:

Frozen Mustard Greens, Unprepared have 231.6 times more Omega 3, 4.6 times more Carbohydrate, 7.6 times more Fiber and 3.4 times more Protein than Almonds.
While Almonds contain 6.4 times more Fat, 9.4 times more Saturated Fat and 15.8 times more Omega 6 than Frozen Mustard Greens, Unprepared.
Both Frozen Mustard Greens, Unprepared and Almonds have similar amounts of Energy per 500 kcal.
Both Frozen Mustard Greens, Unprepared as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Frozen Mustard GreensVS Cooked Frozen Mustard GreensAlmondsVS Cooked Frozen Mustard GreensFrozen Mustard GreensVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Frozen Mustard GreensVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Frozen Mustard Greens or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: