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Comparing Nutrients in 5 ounces Frozen Mustard GreensVS Almonds

Macros Ratio

Protein Fat Carbs

Frozen Mustard Greens
38%
9%
53%
Almonds
14%
72%
14%
5 oz ▼

Macro Nutrients

0.98%28.3kcal
Energy
28.3%821kcal
28.3 kcalvs821 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.39%0.38g
Fat
73%70.8g
0.38 gvs70.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.062%0.02g
Saturated Fat
17%5.4g
0.02 gvs5.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.13%0.034g
Omega 3
0.27%0.004g
0.034 gvs0.004 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.23%0.038g
Omega 6
103%17.5g
0.038 gvs17.5 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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3.7%4.83g
Carbohydrate
23.5%30.5g
4.83 gvs30.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
8.5%6.17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs6.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.22%0.16g
≤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 gvs0.16 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.24g
NA gvs0.24 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%5.6g
NA gvs5.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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12.3%4.68g
Fiber
46.6%17.7g
4.68 gvs17.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.3%3.53g
Protein
53.5%30g
3.53 gvs30 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

40.6%366μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
366 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.67%0.068mg
Vitamin B1
24.2%0.29mg
Thiamine
0.068 mgvs0.29 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.65%0.086mg
Vitamin B2
124%1.6mg
Riboflavin
0.086 mgvs1.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.8%0.45mg
Vitamin B3
32%5.13mg
Niacin, nicotinic acid, niacinamide
0.45 mgvs5.13 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0.54%0.027mg
Vitamin B5
13.4%0.67mg
Pantothenic acid
0.027 mgvs0.67 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14.3%0.19mg
Vitamin B6
15%0.19mg
Pyridoxine
0.19 mgvs0.19 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
269%80.8μg
Biotin
NA μgvs80.8 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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49%196μg
Vitamin B9
15.6%62.4μg
Folates and Folic Acid
196 μgvs62.4 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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40%36mg
Vitamin C
0%0mg
Ascorbic acid
36 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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NA
Vitamin E
242%36.3mg
Tocopherols and Tocotrienols
NA mgvs36.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
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

16.4%164mg
Calcium
38%381mg
164 mgvs381 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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10.6%0.095mg
Copper
162%1.46mg
0.095 mgvs1.46 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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23%1.83mg
Iron
65.7%5.26mg
1.83 mgvs5.26 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.06%21.3mg
Magnesium
91%383mg
21.3 mgvs383 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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21%0.48mg
Manganese
134%3.1mg
0.48 mgvs3.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
143%64.2μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs64.2 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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6.07%42.5mg
Phosphorus
97%682mg
42.5 mgvs682 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.1%241mg
Potassium
30.6%1039mg
241 mgvs1039 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.8%0.99μg
Selenium
10.6%5.8μg
0.99 μgvs5.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.74%41mg
Sodium
0.094%1.4mg
41 mgvs1.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.96%0.33mg
Zinc
40.2%4.42mg
0.33 mgvs4.42 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.57%132g
Water
0.17%6.25g
132 gvs6.25 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Frozen Mustard Greens vs Almonds:
Comparing minerals per 5 ounces for Frozen Mustard Greens vs Almonds:
Comparison of macro-nutrients per 5 ounces:



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