Comparing Nutrients in 5 ounces AlmondsVS Boiled Mustard Spinach

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Boiled Mustard Spinach

34%

57%

5 oz ▼

Macro Nutrients

Almondsvs Boiled Mustard Spinach

28.3%821kcal

Energy

0.78%22.7kcal

821 kcalvs22.7 kcal

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

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73%70.8g

Fat

0.29%0.28g

70.8 gvs0.28 g

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

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17%5.4g

Saturated Fat

5.4 gvsNA g

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

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0.27%0.004g

Omega 3

0.004 gvsNA g

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

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103%17.5g

Omega 6

17.5 gvsNA 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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23.5%30.5g

Carbohydrate

3.05%3.97g

30.5 gvs3.97 g

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

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8.5%6.17g

Sugars

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

6.17 gvsNA g

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

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0.22%0.16g

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]

0.16 gvsNA g

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

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%0.24g

Glucose

0.24 gvsNA g

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

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%5.6g

Sucrose

5.6 gvsNA g

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

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46.6%17.7g

Fiber

7.46%2.83g

17.7 gvs2.83 g

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

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53.5%30g

Protein

4.3%2.4g

30 gvs2.4 g

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

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Vitamins

Almondsvs Boiled Mustard Spinach

0%0μg

Vitamin A

64.6%581μg

RAE, retinol activity equivalents

0 μgvs581 μg

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

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24.2%0.29mg

Vitamin B1

4.84%0.058mg

Thiamine

0.29 mgvs0.058 mg

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

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124%1.6mg

Vitamin B2

6.76%0.088mg

Riboflavin

1.6 mgvs0.088 mg

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

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32%5.13mg

Vitamin B3

3.8%0.61mg

Niacin, nicotinic acid, niacinamide

5.13 mgvs0.61 mg

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

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13.4%0.67mg

Vitamin B5

3.37%0.17mg

Pantothenic acid

0.67 mgvs0.17 mg

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

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15%0.19mg

Vitamin B6

10.6%0.14mg

Pyridoxine

0.19 mgvs0.14 mg

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

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269%80.8μg

Vitamin B7

Biotin

80.8 μgvsNA μg

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

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15.6%62.4μg

Vitamin B9

26%103μg

Folates and Folic Acid

62.4 μgvs103 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

102%92mg

Ascorbic acid

0 mgvs92 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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242%36.3mg

Vitamin E

Tocopherols and Tocotrienols

36.3 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Almondsvs Boiled Mustard Spinach

38%381mg

Calcium

22.4%224mg

381 mgvs224 mg

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

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162%1.46mg

Copper

7.87%0.071mg

1.46 mgvs0.071 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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65.7%5.26mg

Iron

14%1.13mg

5.26 mgvs1.13 mg

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

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91%383mg

Magnesium

2.36%9.92mg

383 mgvs9.92 mg

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

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134%3.1mg

Manganese

16.6%0.38mg

3.1 mgvs0.38 mg

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

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143%64.2μg

Molybdenum

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

64.2 μgvsNA μg

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

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97%682mg

Phosphorus

3.64%25.5mg

682 mgvs25.5 mg

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

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30.6%1039mg

Potassium

12%404mg

1039 mgvs404 mg

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

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10.6%5.8μg

Selenium

1.55%0.85μg

5.8 μgvs0.85 μg

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

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0.094%1.4mg

Sodium

1.32%20mg

1.4 mgvs20 mg

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

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40.2%4.42mg

Zinc

1.4%0.16mg

4.42 mgvs0.16 mg

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

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0.17%6.25g

Water

3.62%134g

6.25 gvs134 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 Almonds vs Boiled Mustard Spinach:

Almonds have 5 times more Vitamin B1, 18.4 times more Vitamin B2, 8.4 times more Vitamin B3, 4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled and Drained Mustard Spinach.
While Boiled and Drained Mustard Spinach contains more Vitamin A, 1.7 times more Vitamin B9 and more Vitamin C than Almonds.
Both Almonds as well as Boiled and Drained Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Boiled Mustard Spinach:

Almonds have 1.7 times more Calcium, 20.6 times more Copper, 4.6 times more Iron, 38.6 times more Magnesium, 8.1 times more Manganese, 26.7 times more Phosphorus, 2.6 times more Potassium, 6.8 times more Selenium and 28.4 times more Zinc than Boiled and Drained Mustard Spinach.
While Boiled and Drained Mustard Spinach contains 21.4 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

Almonds have 36.2 times more Energy, 249.7 times more Fat, 7.7 times more Carbohydrate, 6.3 times more Fiber and 12.4 times more Protein than Boiled and Drained Mustard Spinach.
Both Almonds as well as Boiled and Drained Mustard Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

AlmondsVS Blanched AlmondsBoiled Mustard SpinachVS Blanched AlmondsAlmondsVS New Zealand SpinachBoiled Mustard SpinachVS New Zealand Spinach

Compare Foods

Comparing Nutrients in 5 ounces AlmondsVS Boiled Mustard Spinach

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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