Comparing Nutrients in 100 calories AlmondsVS Boiled Mustard Spinach

Weight per 100 calories

Almonds

17.3g

Boiled Mustard Spinach

625g

Almonds have 36.2 times more energy per 100g than Boiled Mustard Spinach. It has very high energy density when compared to other foods. Boiled and Drained Mustard Spinach having very low energy density.

Which food has more nutrients per 100 calories - Almonds or Boiled Mustard Spinach?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Boiled Mustard Spinach

34%

57%

100 kcal ▼

Macro Nutrients

Almondsvs Boiled Mustard Spinach

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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8.9%8.62g

Fat

1.3%1.25g

8.62 gvs1.25 g

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

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2.05%0.66g

Saturated Fat

0.66 gvsNA g

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

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0.032%0.001g

Omega 3

0.001 gvsNA g

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

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12.5%2.13g

Omega 6

2.13 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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2.86%3.72g

Carbohydrate

13.5%17.5g

3.72 gvs17.5 g

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

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1.04%0.75g

Sugars

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

0.75 gvsNA g

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

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0.026%0.019g

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]

0.019 gvsNA g

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

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%0.029g

Glucose

0.029 gvsNA g

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

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%0.68g

Sucrose

0.68 gvsNA g

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

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5.7%2.16g

Fiber

33%12.5g

2.16 gvs12.5 g

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

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6.52%3.65g

Protein

19%10.6g

3.65 gvs10.6 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

285%2563μg

RAE, retinol activity equivalents

0 μgvs2563 μg

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

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2.95%0.035mg

Vitamin B1

21.4%0.26mg

Thiamine

0.035 mgvs0.26 mg

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

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15%0.2mg

Vitamin B2

30%0.39mg

Riboflavin

0.2 mgvs0.39 mg

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

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3.9%0.62mg

Vitamin B3

16.8%2.7mg

Niacin, nicotinic acid, niacinamide

0.62 mgvs2.7 mg

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

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1.63%0.081mg

Vitamin B5

15%0.74mg

Pantothenic acid

0.081 mgvs0.74 mg

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

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1.82%0.024mg

Vitamin B6

46.6%0.61mg

Pyridoxine

0.024 mgvs0.61 mg

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

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33%9.84μg

Vitamin B7

Biotin

9.84 μgvsNA μg

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

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1.9%7.6μg

Vitamin B9

114%456μg

Folates and Folic Acid

7.6 μgvs456 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

451%406mg

Ascorbic acid

0 mgvs406 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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29.5%4.43mg

Vitamin E

Tocopherols and Tocotrienols

4.43 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

4.65%46.5mg

Calcium

99%988mg

46.5 mgvs988 mg

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

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19.8%0.18mg

Copper

34.7%0.31mg

0.18 mgvs0.31 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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8%0.64mg

Iron

62.5%5mg

0.64 mgvs5 mg

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

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11%46.6mg

Magnesium

10.4%43.8mg

46.6 mgvs43.8 mg

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

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16.4%0.38mg

Manganese

73.4%1.7mg

0.38 mgvs1.7 mg

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

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17.4%7.82μg

Molybdenum

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

7.82 μgvsNA μg

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

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12%83mg

Phosphorus

16%113mg

83 mgvs113 mg

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

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3.72%127mg

Potassium

52.4%1781mg

127 mgvs1781 mg

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

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1.3%0.71μg

Selenium

6.8%3.75μg

0.71 μgvs3.75 μg

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

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0.012%0.17mg

Sodium

5.83%87.5mg

0.17 mgvs87.5 mg

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

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4.9%0.54mg

Zinc

6.25%0.69mg

0.54 mgvs0.69 mg

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

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0.021%0.76g

Water

16%591g

0.76 gvs591 g

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

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Lets compare vitamin content per 100 calories of Almonds vs Boiled Mustard Spinach:

Boiled and Drained Mustard Spinach contains more Vitamin A, 7.2 times more Vitamin B1, 2 times more Vitamin B2, 4.3 times more Vitamin B3, 9.1 times more Vitamin B5, 25.6 times more Vitamin B6, 60 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 100 kcal.

Comparing minerals per 100 calories for Almonds vs Boiled Mustard Spinach:

Boiled and Drained Mustard Spinach contains 21.3 times more Calcium, 1.8 times more Copper, 7.8 times more Iron, 4.5 times more Manganese, 1.4 times more Phosphorus, 14.1 times more Potassium, 5.3 times more Selenium, 506.6 times more Sodium, 1.3 times more Zinc and 775.4 times more Water than Almonds.
Both Almonds and Boiled and Drained Mustard Spinach have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Almonds have 6.9 times more Fat than Boiled and Drained Mustard Spinach.
While Boiled and Drained Mustard Spinach contains 4.7 times more Carbohydrate, 5.8 times more Fiber and 2.9 times more Protein than Almonds.
Both Almonds and Boiled and Drained Mustard Spinach have similar amounts of Energy per 100 kcal.
Both Almonds as well as Boiled and Drained Mustard Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

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

Compare Foods

Comparing Nutrients in 100 calories AlmondsVS Boiled Mustard Spinach

Weight per 100 calories

Which food has more nutrients per 100 calories - Almonds or Boiled Mustard Spinach?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: