Comparing Nutrients in 100 grams Mustard SpinachVS Almond paste

Macros Ratio

Protein Fat Carbs

Mustard Spinach

32%

10%

58%

Almond paste

52%

40%

100 g ▼

Macro Nutrients

Mustard Spinachvs Almond paste

0.76%22kcal

Energy

15.8%458kcal

22 kcalvs458 kcal

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

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0.31%0.3g

Fat

28.6%27.7g

0.3 gvs27.7 g

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

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0.047%0.015g

Saturated Fat

8.2%2.63g

0.015 gvs2.63 g

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

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1.7%0.027g

Omega 3

12.4%0.2g

0.027 gvs0.2 g

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

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0.18%0.03g

Omega 6

32.8%5.58g

0.03 gvs5.58 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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3%3.9g

Carbohydrate

36.8%48g

3.9 gvs48 g

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

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Sugars

50%36.3g

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

NA gvs36.3 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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7.37%2.8g

Fiber

12.6%4.8g

2.8 gvs4.8 g

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

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3.93%2.2g

Protein

16%9g

2.2 gvs9 g

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

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Vitamins

Mustard Spinachvs Almond paste

55%495μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

495 μgvs0 μg

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

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5.67%0.068mg

Vitamin B1

6.83%0.082mg

Thiamine

0.068 mgvs0.082 mg

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

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7.15%0.093mg

Vitamin B2

32%0.41mg

Riboflavin

0.093 mgvs0.41 mg

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

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4.24%0.68mg

Vitamin B3

8.9%1.42mg

Niacin, nicotinic acid, niacinamide

0.68 mgvs1.42 mg

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

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3.56%0.18mg

Vitamin B5

2.26%0.11mg

Pantothenic acid

0.18 mgvs0.11 mg

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

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11.8%0.15mg

Vitamin B6

2.77%0.036mg

Pyridoxine

0.15 mgvs0.036 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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39.8%159μg

Vitamin B9

18.3%73μg

Folates and Folic Acid

159 μgvs73 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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144%130mg

Vitamin C

0.11%0.1mg

Ascorbic acid

130 mgvs0.1 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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Vitamin E

90%13.5mg

Tocopherols and Tocotrienols

NA mgvs13.5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Mustard Spinachvs Almond paste

21%210mg

Calcium

17%172mg

210 mgvs172 mg

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

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8.33%0.075mg

Copper

50.4%0.45mg

0.075 mgvs0.45 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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18.8%1.5mg

Iron

20%1.6mg

1.5 mgvs1.6 mg

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

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2.6%11mg

Magnesium

31%130mg

11 mgvs130 mg

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

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17.7%0.41mg

Manganese

37.2%0.86mg

0.41 mgvs0.86 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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4%28mg

Phosphorus

37%258mg

28 mgvs258 mg

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

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13.2%449mg

Potassium

9.24%314mg

449 mgvs314 mg

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

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1.45%0.8μg

Selenium

7.64%4.2μg

0.8 μgvs4.2 μg

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

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1.4%21mg

Sodium

0.6%9mg

21 mgvs9 mg

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

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1.55%0.17mg

Zinc

13.5%1.48mg

0.17 mgvs1.48 mg

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

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2.5%92g

Water

0.38%14g

92 gvs14 g

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

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Lets compare vitamin content per 100 grams of Mustard Spinach vs Almond paste:

Raw Mustard Spinach has more Vitamin A, 1.6 times more Vitamin B5, 4.3 times more Vitamin B6, 2.2 times more Vitamin B9 and 1300 times more Vitamin C than Almond paste.
While Almond paste contains 4.5 times more Vitamin B2 and 2.1 times more Vitamin B3 than Raw Mustard Spinach.
Both Raw Mustard Spinach and Almond paste have similar amounts of Vitamin B1 per 100 g.
Both Raw Mustard Spinach as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Mustard Spinach vs Almond paste:

Raw Mustard Spinach has 1.2 times more Calcium, 1.4 times more Potassium, 2.3 times more Sodium and 6.5 times more Water than Almond paste.
While Almond paste contains 6.1 times more Copper, 11.8 times more Magnesium, 2.1 times more Manganese, 9.2 times more Phosphorus, 5.3 times more Selenium and 8.7 times more Zinc than Raw Mustard Spinach.
Both Raw Mustard Spinach and Almond paste have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

Almond paste contains 20.8 times more Energy, 92.5 times more Fat, 175.3 times more Saturated Fat, 7.4 times more Omega 3, 185.9 times more Omega 6, 12.3 times more Carbohydrate, 1.7 times more Fiber and 4.1 times more Protein than Raw Mustard Spinach.
Both Raw Mustard Spinach as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Mustard SpinachVS Boiled Mustard SpinachAlmond pasteVS Boiled Mustard SpinachMustard SpinachVS Dried BeechnutsAlmond pasteVS Dried Beechnuts

Compare Foods

Comparing Nutrients in 100 grams Mustard SpinachVS Almond paste

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: