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Comparing Nutrients in 100 grams AlmondsVS Cooked Frozen Mustard Greens

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Cooked Frozen Mustard Greens
38%
9%
53%
100 g ▼

Macro Nutrients

20%579kcal
Energy
0.66%19kcal
579 kcalvs19 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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51.5%50g
Fat
0.26%0.25g
50 gvs0.25 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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12%3.8g
Saturated Fat
0.041%0.013g
3.8 gvs0.013 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.19%0.003g
Omega 3
1.38%0.022g
0.003 gvs0.022 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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72.5%12.3g
Omega 6
0.14%0.024g
12.3 gvs0.024 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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16.6%21.6g
Carbohydrate
2.4%3.1g
21.6 gvs3.1 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6%4.35g
Sugars
0.44%0.32g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.35 gvs0.32 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.15%0.11g
Fructose
NA
≤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]
0.11 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.17g
Glucose
NA
0.17 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.95g
Sucrose
NA
3.95 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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33%12.5g
Fiber
7.37%2.8g
12.5 gvs2.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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37.8%21g
Protein
4.05%2.27g
21 gvs2.27 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
39.3%354μg
RAE, retinol activity equivalents
0 μgvs354 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17%0.21mg
Vitamin B1
3.33%0.04mg
Thiamine
0.21 mgvs0.04 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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87.5%1.14mg
Vitamin B2
4.08%0.053mg
Riboflavin
1.14 mgvs0.053 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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22.6%3.6mg
Vitamin B3
1.6%0.26mg
Niacin, nicotinic acid, niacinamide
3.6 mgvs0.26 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
9.4%0.47mg
Vitamin B5
0.32%0.016mg
Pantothenic acid
0.47 mgvs0.016 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10.5%0.14mg
Vitamin B6
8.3%0.11mg
Pyridoxine
0.14 mgvs0.11 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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190%57μg
Vitamin B7
NA
Biotin
57 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11%44μg
Vitamin B9
17.5%70μg
Folates and Folic Acid
44 μgvs70 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
15.3%14mg
Ascorbic acid
0 mgvs14 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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171%25.6mg
Vitamin E
9%1.35mg
Tocopherols and Tocotrienols
25.6 mgvs1.35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
279%335μg
Phytomenadione or phylloquinone
0 μgvs335 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

27%269mg
Calcium
10%101mg
269 mgvs101 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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115%1.03mg
Copper
6.44%0.058mg
1.03 mgvs0.058 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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46.4%3.7mg
Iron
14%1.12mg
3.7 mgvs1.12 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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64.3%270mg
Magnesium
3.1%13mg
270 mgvs13 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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95%2.18mg
Manganese
12.8%0.29mg
2.18 mgvs0.29 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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101%45.3μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
45.3 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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68.7%481mg
Phosphorus
3.43%24mg
481 mgvs24 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21.6%733mg
Potassium
4.1%139mg
733 mgvs139 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.45%4.1μg
Selenium
1.1%0.6μg
4.1 μgvs0.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.067%1mg
Sodium
1.67%25mg
1 mgvs25 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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28.4%3.12mg
Zinc
1.8%0.2mg
3.12 mgvs0.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.12%4.4g
Water
2.54%94g
4.4 gvs94 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 Almonds vs Cooked Frozen Mustard Greens:
Comparing minerals per 100 grams for Almonds vs Cooked Frozen Mustard Greens:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: