Lets compare vitamin content per 7 ounces of Cooked Frozen Mustard Greens vs Roasted Almonds:
Boiled and Drained Frozen Mustard Greens have more Vitamin A, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
While Dry Roasted Almonds contain 1.9 times more Vitamin B1, 22.6 times more Vitamin B2, 14.1 times more Vitamin B3, 20.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 17.7 times more Vitamin E than Boiled and Drained Frozen Mustard Greens.
Both Boiled and Drained Frozen Mustard Greens as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Cooked Frozen Mustard Greens vs Roasted Almonds:
Boiled and Drained Frozen Mustard Greens have 8.3 times more Sodium and 38.9 times more Water than Dry Roasted Almonds.
While Dry Roasted Almonds contain 2.7 times more Calcium, 18.9 times more Copper, 3.3 times more Iron, 21.5 times more Magnesium, 7.6 times more Manganese, 19.6 times more Phosphorus, 5.1 times more Potassium, 3.3 times more Selenium and 16.6 times more Zinc than Boiled and Drained Frozen Mustard Greens.
Comparison of macro-nutrients per 7 ounces:
Boiled and Drained Frozen Mustard Greens have 2.2 times more Omega 3 than Dry Roasted Almonds.
While Dry Roasted Almonds contain 31.5 times more Energy, 210.2 times more Fat, 314.8 times more Saturated Fat, 539.4 times more Omega 6, 6.8 times more Carbohydrate, 15.2 times more Sugars, 3.9 times more Fiber and 9.2 times more Protein than Boiled and Drained Frozen Mustard Greens.
Both Boiled and Drained Frozen Mustard Greens as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.