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Compare Nutrients in 100 grams Mustard SpinachVS Almonds

Macros Ratio

ProteinsFatsCarbs

Mustard Spinach
40%
12%
48%
Almonds
15%
78%
7%

Vitamins

100gRDA for Men 19-30 years
Mustard SpinachAlmonds
Vitamin A
55%
0%
495 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
5.67%
17%
0.068 mg0.205 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
7.15%
87.5%
0.093 mg1.138 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
4.24%
22.6%
0.678 mg3.618 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
11.8%
10.5%
0.153 mg0.137 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
144%
0%
130 mg0 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
NA
171%
NA mg25.63 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
0%
NA μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
39.8%
11%
159 μg44 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Mustard SpinachAlmonds
Calcium
21%
27%
210 mg269 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
8.33%
115%
0.075 mg1.031 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
18.8%
46%
1.5 mg3.71 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
2.75%
67.5%
11 mg270 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
17.7%
95%
0.407 mg2.179 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
4%
68.7%
28 mg481 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
9.55%
15.6%
449 mg733 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
1.45%
7.45%
0.8 μg4.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
1.4%
0.07%
21 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
1.55%
28%
0.17 mg3.12 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Mustard Spinach vs Almonds:
Raw Mustard Spinach has 3.6 times more Folate than Almonds. While Almonds contain 3 times more Thiamine, 12.2 times more Vitamin B2 and 5.3 times more Vitamin B3 than Raw Mustard Spinach. Both Raw Mustard Spinach and Almonds have similar amounts of Vitamin B6 per 100g.

Comparing minerals per 100 grams for Mustard Spinach vs Almonds:
Raw Mustard Spinach has 21 times more Sodium than Almonds. While Almonds contain 1.3 times more Calcium, 13.7 times more Copper, 2.5 times more Iron, 24.5 times more Magnesium, 5.4 times more Manganese, 17.2 times more Phosphorus, 1.6 times more Potassium, 5.1 times more Selenium and 18.4 times more Zinc than Raw Mustard Spinach.

Macro Nutrients

100gRDA for Men 19-30 years
Mustard SpinachAlmonds
Fat
0.31%
51%
0.3 g49.93 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
3.93%
37.8%
2.2 g21.15 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
3%
16.6%
3.9 g21.55 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
0.76%
20%
22 kcal579 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
NA
6%
NA g4.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
7.37%
33%
2.8 g12.5 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.05%
12%
0.015 g3.802 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
1.7%
0.19%
0.027 g0.003 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.18%
72%
0.03 g12.324 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.5%
0.12%
92.2 g4.41 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Mustard Spinach has 9 times more Omega 3 and 20.9 times more Water than Almonds. While Almonds contain 166.4 times more Fat, 9.6 times more Protein, 5.5 times more Carbohydrate, 26.3 times more Energy, 4.5 times more Fiber, 253.5 times more Saturated Fat and 410.8 times more Omega 6 than Raw Mustard Spinach.