Comparing Nutrients in 1 kilogram Mustard Greens VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Mustard Greens	34%	11%	55%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Mustard Greens	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	9.3% 270kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	132% 42g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.7g	136% 177g	130g per day for Men 19-50 years
Sugars	18.2% 13g	62.8% 45.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	84.2% 32g	276% 105g	38g per day for Men 19-50 years
Protein	51% 28.6g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Mustard Greens	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	168% 1510μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30% 120μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	778% 700mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	134% 20mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2146% 2575μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Greens	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	115% 1150mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	1061% 9.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	205% 16.4mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	NA	1070% 24.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	83% 580mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	113% 3840mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	24.5% 907g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Mustard Greens vs Oil Roasted Almonds:

• Raw Mustard Greens have more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 7.1 times more Vitamin B2, 4.6 times more Vitamin B3, 2.3 times more Vitamin B9 and 12.9 times more Vitamin E than Raw Mustard Greens.
• Both Raw Mustard Greens and Oil Roasted Almonds have similar amounts of Vitamin B1 and Vitamin B5 per 1 kg.
• Both Raw Mustard Greens as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Mustard Greens vs Oil Roasted Almonds:

• Raw Mustard Greens have 20 times more Sodium and 32.4 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.5 times more Calcium, 5.8 times more Copper, 2.2 times more Iron, 8.6 times more Magnesium, 8 times more Phosphorus, 1.8 times more Potassium, 4.6 times more Selenium and 12.3 times more Zinc than Raw Mustard Greens.

Comparison of macro-nutrients per 1 kilogram:

• Raw Mustard Greens have more Omega 3 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 22.5 times more Energy, 131.4 times more Fat, 420.8 times more Saturated Fat, 676 times more Omega 6, 3.8 times more Carbohydrate, 3.4 times more Sugars, 3.3 times more Fiber and 7.4 times more Protein than Raw Mustard Greens.
• Both Raw Mustard Greens as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.