Comparing Nutrients in 500 calories AlmondsVS Cooked Frozen Mustard Greens

Weight per 500 calories

Almonds

86.4g

Cooked Frozen Mustard Greens

2632g

Almonds have 30.5 times more energy per 100g than Cooked Frozen Mustard Greens. It has very high energy density when compared to other foods. Boiled and Drained Frozen Mustard Greens having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cooked Frozen Mustard Greens

38%

53%

500 kcal ▼

Macro Nutrients

Almondsvs Cooked Frozen Mustard Greens

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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44.5%43g

Fat

6.8%6.58g

43 gvs6.58 g

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

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10.3%3.3g

Saturated Fat

1.07%0.34g

3.3 gvs0.34 g

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

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0.16%0.003g

Omega 3

36%0.58g

0.003 gvs0.58 g

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

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62.6%10.6g

Omega 6

3.7%0.63g

10.6 gvs0.63 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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14.3%18.6g

Carbohydrate

63%82g

18.6 gvs82 g

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

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5.2%3.76g

Sugars

11.6%8.42g

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

3.76 gvs8.42 g

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

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0.13%0.095g

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]

0.095 gvsNA g

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

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%0.15g

Glucose

0.15 gvsNA g

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

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%3.4g

Sucrose

3.4 gvsNA g

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

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28.4%10.8g

Fiber

194%73.7g

10.8 gvs73.7 g

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

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32.6%18.3g

Protein

107%59.7g

18.3 gvs59.7 g

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

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Vitamins

Almondsvs Cooked Frozen Mustard Greens

0%0μg

Vitamin A

1035%9316μg

RAE, retinol activity equivalents

0 μgvs9316 μg

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

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14.8%0.18mg

Vitamin B1

87.7%1.05mg

Thiamine

0.18 mgvs1.05 mg

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

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75.6%0.98mg

Vitamin B2

107%1.4mg

Riboflavin

0.98 mgvs1.4 mg

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

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19.5%3.12mg

Vitamin B3

42.4%6.8mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs6.8 mg

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

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8.13%0.41mg

Vitamin B5

8.42%0.42mg

Pantothenic acid

0.41 mgvs0.42 mg

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

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9.1%0.12mg

Vitamin B6

219%2.84mg

Pyridoxine

0.12 mgvs2.84 mg

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

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164%49.2μg

Vitamin B7

Biotin

49.2 μgvsNA μg

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

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9.5%38μg

Vitamin B9

461%1842μg

Folates and Folic Acid

38 μgvs1842 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

404%363mg

Ascorbic acid

0 mgvs363 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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148%22mg

Vitamin E

237%35.5mg

Tocopherols and Tocotrienols

22 mgvs35.5 mg

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

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0%0μg

Vitamin K

7349%8818μg

Phytomenadione or phylloquinone

0 μgvs8818 μg

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

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Minerals

Almondsvs Cooked Frozen Mustard Greens

23.2%232mg

Calcium

266%2658mg

232 mgvs2658 mg

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

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99%0.89mg

Copper

170%1.53mg

0.89 mgvs1.53 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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40%3.2mg

Iron

368%29.5mg

3.2 mgvs29.5 mg

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

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55.5%233mg

Magnesium

81.5%342mg

233 mgvs342 mg

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

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82%1.9mg

Manganese

336%7.74mg

1.9 mgvs7.74 mg

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

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87%39μg

Molybdenum

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

39 μgvsNA μg

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

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59.3%415mg

Phosphorus

90%632mg

415 mgvs632 mg

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

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18.6%633mg

Potassium

108%3658mg

633 mgvs3658 mg

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

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6.44%3.54μg

Selenium

28.7%15.8μg

3.54 μgvs15.8 μg

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

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0.058%0.86mg

Sodium

44%658mg

0.86 mgvs658 mg

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

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24.5%2.7mg

Zinc

48%5.26mg

2.7 mgvs5.26 mg

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

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0.1%3.8g

Water

66.7%2468g

3.8 gvs2468 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 Almonds vs Cooked Frozen Mustard Greens:

Boiled and Drained Frozen Mustard Greens contain more Vitamin A, 5.9 times more Vitamin B1, 1.4 times more Vitamin B2, 2.2 times more Vitamin B3, 24 times more Vitamin B6, 48.5 times more Vitamin B9, more Vitamin C, 1.6 times more Vitamin E and more Vitamin K than Almonds.
Both Almonds and Boiled and Drained Frozen Mustard Greens have similar amounts of Vitamin B5 per 500 kcal.
Both Almonds as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Boiled and Drained Frozen Mustard Greens contain 11.4 times more Calcium, 1.7 times more Copper, 9.2 times more Iron, 1.5 times more Magnesium, 4.1 times more Manganese, 1.5 times more Phosphorus, 5.8 times more Potassium, 4.5 times more Selenium, 761.8 times more Sodium, 2 times more Zinc and 648.2 times more Water than Almonds.

Comparison of macro-nutrients per 500 calories:

Almonds have 6.6 times more Fat, 9.6 times more Saturated Fat and 16.9 times more Omega 6 than Boiled and Drained Frozen Mustard Greens.
While Boiled and Drained Frozen Mustard Greens contain 223.5 times more Omega 3, 4.4 times more Carbohydrate, 2.2 times more Sugars, 6.8 times more Fiber and 3.3 times more Protein than Almonds.
Both Almonds and Boiled and Drained Frozen Mustard Greens have similar amounts of Energy per 500 kcal.
Both Almonds as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsCooked Frozen Mustard GreensVS Blanched AlmondsAlmondsVS Mustard SpinachCooked Frozen Mustard GreensVS Mustard Spinach

Compare Foods

Comparing Nutrients in 500 calories AlmondsVS Cooked Frozen Mustard Greens

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: