Comparing Nutrients in 7 ounces AlmondsVS Boiled Mustard Spinach

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Boiled Mustard Spinach

34%

57%

7 oz ▼

Macro Nutrients

Almondsvs Boiled Mustard Spinach

39.6%1149kcal

Energy

1.1%31.8kcal

1149 kcalvs31.8 kcal

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

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102%99g

Fat

0.41%0.4g

99 gvs0.4 g

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

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23.6%7.54g

Saturated Fat

7.54 gvsNA g

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

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0.37%0.006g

Omega 3

0.006 gvsNA g

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

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144%24.5g

Omega 6

24.5 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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33%42.8g

Carbohydrate

4.27%5.56g

42.8 gvs5.56 g

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

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12%8.63g

Sugars

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

8.63 gvsNA g

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

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0.3%0.22g

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]

0.22 gvsNA g

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

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%0.34g

Glucose

0.34 gvsNA g

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

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%7.84g

Sucrose

7.84 gvsNA g

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

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65.3%25g

Fiber

10.4%3.97g

25 gvs3.97 g

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

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75%42g

Protein

6.02%3.37g

42 gvs3.37 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

90%814μg

RAE, retinol activity equivalents

0 μgvs814 μg

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

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34%0.41mg

Vitamin B1

6.8%0.081mg

Thiamine

0.41 mgvs0.081 mg

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

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174%2.26mg

Vitamin B2

9.46%0.12mg

Riboflavin

2.26 mgvs0.12 mg

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

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45%7.18mg

Vitamin B3

5.33%0.85mg

Niacin, nicotinic acid, niacinamide

7.18 mgvs0.85 mg

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

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18.7%0.93mg

Vitamin B5

4.72%0.24mg

Pantothenic acid

0.93 mgvs0.24 mg

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

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21%0.27mg

Vitamin B6

15%0.19mg

Pyridoxine

0.27 mgvs0.19 mg

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

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377%113μg

Vitamin B7

Biotin

113 μgvsNA μg

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

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22%87.3μg

Vitamin B9

36.2%145μg

Folates and Folic Acid

87.3 μgvs145 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

143%129mg

Ascorbic acid

0 mgvs129 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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339%51mg

Vitamin E

Tocopherols and Tocotrienols

51 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

53.4%534mg

Calcium

31.4%314mg

534 mgvs314 mg

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

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227%2.05mg

Copper

11%0.099mg

2.05 mgvs0.099 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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92%7.36mg

Iron

20%1.6mg

7.36 mgvs1.6 mg

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

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128%536mg

Magnesium

3.3%14mg

536 mgvs14 mg

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

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188%4.32mg

Manganese

23.3%0.54mg

4.32 mgvs0.54 mg

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

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200%90μg

Molybdenum

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

90 μgvsNA μg

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

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136%955mg

Phosphorus

5.1%35.7mg

955 mgvs35.7 mg

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

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42.8%1455mg

Potassium

16.6%566mg

1455 mgvs566 mg

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

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14.8%8.14μg

Selenium

2.16%1.2μg

8.14 μgvs1.2 μg

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

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0.13%2mg

Sodium

1.85%27.8mg

2 mgvs27.8 mg

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

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56.3%6.2mg

Zinc

2%0.22mg

6.2 mgvs0.22 mg

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

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0.24%8.75g

Water

5.07%188g

8.75 gvs188 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 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 7 oz.

Compare more foods per 7 oz:

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

Compare Foods

Comparing Nutrients in 7 ounces AlmondsVS Boiled Mustard Spinach

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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