Lets compare vitamin content per 7 ounces of Blanched Almonds vs Cooked Frozen Mustard Greens:
Blanched Almonds have 4.8 times more Vitamin B1, 13.4 times more Vitamin B2, 13.6 times more Vitamin B3, 19.6 times more Vitamin B5 and 17.6 times more Vitamin E than Boiled and Drained Frozen Mustard Greens.
While Boiled and Drained Frozen Mustard Greens contain more Vitamin A, 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
Both Blanched Almonds and Boiled and Drained Frozen Mustard Greens have similar amounts of Vitamin B6 per 7 oz.
Both Blanched Almonds as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Blanched Almonds vs Cooked Frozen Mustard Greens:
Blanched Almonds have 2.3 times more Calcium, 17.7 times more Copper, 2.9 times more Iron, 20.6 times more Magnesium, 6.2 times more Manganese, 20 times more Phosphorus, 4.7 times more Potassium, 5.3 times more Selenium and 14.9 times more Zinc than Boiled and Drained Frozen Mustard Greens.
While Boiled and Drained Frozen Mustard Greens contain 1.3 times more Sodium and 20.8 times more Water than Blanched Almonds.
Comparison of macro-nutrients per 7 ounces:
Blanched Almonds have 31.1 times more Energy, 210.1 times more Fat, 304.1 times more Saturated Fat, 515.2 times more Omega 6, 6 times more Carbohydrate, 14.5 times more Sugars, 3.5 times more Fiber and 9.4 times more Protein than Boiled and Drained Frozen Mustard Greens.
While Boiled and Drained Frozen Mustard Greens contain 5.5 times more Omega 3 than Blanched Almonds.
Both Blanched Almonds as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.