Nutrient Comparison: Oil Roasted Almonds VS Mustard Spinach per 14 oz
Compare the macro and micronutrient content in 14 oz of Oil Roasted Almonds versus 14 oz of Mustard Spinach to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Oil Roasted Almonds vs Mustard Spinach:
- 14 ounces of Oil Roasted Almonds have 1.4 times more Vitamin B1, 8.4 times more Vitamin B2, 5.4 times more Vitamin B3 and 1.3 times more Vitamin B5 than Mustard Spinach.
- While 14 oz of Raw Mustard Spinach contain more Vitamin A, 1.3 times more Vitamin B6, 5.9 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
- 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
- Both Oil Roasted Almonds as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Oil Roasted Almonds vs Mustard Spinach:
- 14 ounces of Oil Roasted Almonds have 1.4 times more Calcium, 12.7 times more Copper, 2.5 times more Iron, 24.9 times more Magnesium, 6 times more Manganese, 16.6 times more Phosphorus, 1.6 times more Potassium, 5.1 times more Selenium and 18.1 times more Zinc than Mustard Spinach.
- While 14 oz of Raw Mustard Spinach contain 32.9 times more Water than Oil Roasted Almonds.
- 14 ounces of Mustard Spinach lack sufficient amounts of Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Oil Roasted Almonds have 27.6 times more Energy, 183.9 times more Fat, 280.5 times more Saturated Fat, 450.6 times more Omega 6, 4.5 times more Carbohydrate, 3.8 times more Fiber and 9.7 times more Protein than Mustard Spinach.
- 14 ounces of Mustard Spinach provide inadequate amounts of Energy and Omega 6
- Both Oil Roasted Almonds as well as Raw Mustard Spinach provide inadequate amounts of Omega 3 in 14 ounces.