Comparing Nutrients in 500 calories Mustard SpinachVS Blanched Almonds

Weight per 500 calories

Mustard Spinach

2273g

Blanched Almonds

84.7g

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 500 calories - Mustard Spinach or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Mustard Spinach

32%

10%

58%

Blanched Almonds

14%

75%

11%

500 kcal ▼

Macro Nutrients

Mustard Spinachvs Blanched 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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7.03%6.8g

Fat

46%44.5g

6.8 gvs44.5 g

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

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1.07%0.34g

Saturated Fat

10.5%3.35g

0.34 gvs3.35 g

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

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38.4%0.61g

Omega 3

0.21%0.003g

0.61 gvs0.003 g

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

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4%0.68g

Omega 6

61.6%10.5g

0.68 gvs10.5 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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68%88.6g

Carbohydrate

12%16g

88.6 gvs16 g

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

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Sugars

5.4%3.92g

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

NA gvs3.92 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

%0.025g

NA gvs0.025 g

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

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Sucrose

%3.78g

NA gvs3.78 g

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

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167%63.6g

Fiber

22%8.4g

63.6 gvs8.4 g

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

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89.3%50g

Protein

32.4%18g

50 gvs18 g

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

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Vitamins

Mustard Spinachvs Blanched Almonds

1250%11250μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

11250 μgvs0 μg

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

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129%1.55mg

Vitamin B1

13.5%0.16mg

Thiamine

1.55 mgvs0.16 mg

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

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163%2.1mg

Vitamin B2

46.3%0.6mg

Riboflavin

2.1 mgvs0.6 mg

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

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96%15.4mg

Vitamin B3

18.5%2.97mg

Niacin, nicotinic acid, niacinamide

15.4 mgvs2.97 mg

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

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81%4.05mg

Vitamin B5

5.32%0.27mg

Pantothenic acid

4.05 mgvs0.27 mg

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

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267%3.48mg

Vitamin B6

7.5%0.097mg

Pyridoxine

3.48 mgvs0.097 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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903%3614μg

Vitamin B9

10.4%41.5μg

Folates and Folic Acid

3614 μgvs41.5 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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3283%2955mg

Vitamin C

0%0mg

Ascorbic acid

2955 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

134%20mg

Tocopherols and Tocotrienols

NA mgvs20 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

477%4773mg

Calcium

20%200mg

4773 mgvs200 mg

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

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189%1.7mg

Copper

97%0.87mg

1.7 mgvs0.87 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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426%34mg

Iron

34.7%2.78mg

34 mgvs2.78 mg

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

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59.5%250mg

Magnesium

54%227mg

250 mgvs227 mg

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

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402%9.25mg

Manganese

67.6%1.56mg

9.25 mgvs1.56 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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91%636mg

Phosphorus

58.2%408mg

636 mgvs408 mg

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

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300%10205mg

Potassium

16.4%558mg

10205 mgvs558 mg

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

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33%18μg

Selenium

4.93%2.7μg

18 μgvs2.7 μg

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

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32%477mg

Sodium

1.07%16mg

477 mgvs16 mg

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

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35%3.86mg

Zinc

23%2.5mg

3.86 mgvs2.5 mg

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

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56.6%2095g

Water

0.1%3.82g

2095 gvs3.82 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 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Raw Mustard Spinach as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Mustard SpinachVS Blanched Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Mustard Spinach or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: