Comparing Nutrients in 7 ounces Blanched AlmondsVS Frozen Mustard Greens

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Frozen Mustard Greens

38%

53%

7 oz ▼

Macro Nutrients

Blanched Almondsvs Frozen Mustard Greens

40.4%1171kcal

Energy

1.37%39.7kcal

1171 kcalvs39.7 kcal

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

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107%104g

Fat

0.55%0.54g

104 gvs0.54 g

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

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24.5%7.84g

Saturated Fat

0.087%0.028g

7.84 gvs0.028 g

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

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0.5%0.008g

Omega 3

2.98%0.048g

0.008 gvs0.048 g

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

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144%24.5g

Omega 6

0.32%0.054g

24.5 gvs0.054 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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28.5%37g

Carbohydrate

5.2%6.77g

37 gvs6.77 g

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

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12.7%9.2g

Sugars

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

9.2 gvsNA g

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

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0%0g

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 gvsNA g

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

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%0.06g

Glucose

0.06 gvsNA g

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

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%8.85g

Sucrose

8.85 gvsNA g

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

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51.7%19.6g

Fiber

17.2%6.55g

19.6 gvs6.55 g

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

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76%42.5g

Protein

8.82%4.94g

42.5 gvs4.94 g

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

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Vitamins

Blanched Almondsvs Frozen Mustard Greens

0%0μg

Vitamin A

57%512μg

RAE, retinol activity equivalents

0 μgvs512 μg

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

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31.6%0.38mg

Vitamin B1

7.94%0.095mg

Thiamine

0.38 mgvs0.095 mg

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

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109%1.4mg

Vitamin B2

9.3%0.12mg

Riboflavin

1.4 mgvs0.12 mg

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

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43.4%6.95mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

6.95 mgvs0.62 mg

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

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12.5%0.62mg

Vitamin B5

0.75%0.038mg

Pantothenic acid

0.62 mgvs0.038 mg

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

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17.6%0.23mg

Vitamin B6

20%0.26mg

Pyridoxine

0.23 mgvs0.26 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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24.3%97μg

Vitamin B9

68.5%274μg

Folates and Folic Acid

97 μgvs274 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

55.8%50.2mg

Ascorbic acid

0 mgvs50.2 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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314%47mg

Vitamin E

Tocopherols and Tocotrienols

47 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

Blanched Almondsvs Frozen Mustard Greens

47%468mg

Calcium

23%230mg

468 mgvs230 mg

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

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226%2.04mg

Copper

14.8%0.13mg

2.04 mgvs0.13 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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81.4%6.5mg

Iron

32%2.56mg

6.5 mgvs2.56 mg

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

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127%532mg

Magnesium

7.1%29.8mg

532 mgvs29.8 mg

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

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158%3.64mg

Manganese

29.2%0.67mg

3.64 mgvs0.67 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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136%955mg

Phosphorus

8.5%59.5mg

955 mgvs59.5 mg

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

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38.5%1308mg

Potassium

9.92%337mg

1308 mgvs337 mg

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

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11.5%6.35μg

Selenium

2.53%1.4μg

6.35 μgvs1.4 μg

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

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2.5%37.7mg

Sodium

3.84%57.5mg

37.7 mgvs57.5 mg

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

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53.6%5.9mg

Zinc

4.15%0.46mg

5.9 mgvs0.46 mg

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

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0.24%8.95g

Water

5%185g

8.95 gvs185 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 Blanched Almonds vs Frozen Mustard Greens:

Blanched Almonds have 4 times more Vitamin B1, 11.7 times more Vitamin B2, 11.1 times more Vitamin B3 and 16.5 times more Vitamin B5 than Frozen Mustard Greens, Unprepared.
While Frozen Mustard Greens, Unprepared contain more Vitamin A, 2.8 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
Both Blanched Almonds and Frozen Mustard Greens, Unprepared have similar amounts of Vitamin B6 per 7 oz.
Both Blanched Almonds as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Frozen Mustard Greens:

Blanched Almonds have 2 times more Calcium, 15.3 times more Copper, 2.5 times more Iron, 17.9 times more Magnesium, 5.4 times more Manganese, 16 times more Phosphorus, 3.9 times more Potassium, 4.6 times more Selenium and 12.9 times more Zinc than Frozen Mustard Greens, Unprepared.
While Frozen Mustard Greens, Unprepared contain 1.5 times more Sodium and 20.7 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

Blanched Almonds have 29.5 times more Energy, 194.5 times more Fat, 282.4 times more Saturated Fat, 458 times more Omega 6, 5.5 times more Carbohydrate, 3 times more Fiber and 8.6 times more Protein than Frozen Mustard Greens, Unprepared.
While Frozen Mustard Greens, Unprepared contain 6 times more Omega 3 than Blanched Almonds.
Both Blanched Almonds as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Blanched AlmondsVS Roasted AlmondsFrozen Mustard GreensVS Roasted AlmondsBlanched AlmondsVS Cooked Frozen Mustard GreensFrozen Mustard GreensVS Cooked Frozen Mustard Greens

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Comparing Nutrients in 7 ounces Blanched AlmondsVS Frozen Mustard Greens

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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