Comparing Nutrients in 1 kilogram Blanched Almonds VS Boiled Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Mustard Greens	31%	13%	56%

Macro Nutrients

	Blanched Almonds	Boiled Mustard Greens	Recommended Dietary Allowance
Energy	203% 5900kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	34.7% 45g	130g per day for Men 19-50 years
Sugars	64% 46.3g	19.4% 14g	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	0% 0g	NA	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	52.6% 20g	38g per day for Men 19-50 years
Protein	382% 214g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	687% 6180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	75.4% 0.98mg	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	123% 490μg	22.5% 90μg	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	0% 0mg	281% 253mg	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	1583% 238mg	119% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4939% 5927μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Boiled Mustard Greens	Recommended Dietary Allowance
Calcium	236% 2360mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	162% 1.46mg	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	410% 32.8mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	NA	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	687% 4810mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	47.6% 1620mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	1.2% 45g	25% 918g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Boiled Mustard Greens:

• Blanched Almonds have 4.7 times more Vitamin B1, 11.3 times more Vitamin B2, 8.1 times more Vitamin B3, 2.6 times more Vitamin B5, 5.4 times more Vitamin B9 and 13.3 times more Vitamin E than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain more Vitamin A, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Boiled and Drained Mustard Greens have similar amounts of Vitamin B6 per 1 kg.
• Both Blanched Almonds as well as Boiled and Drained Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Boiled Mustard Greens:

• Blanched Almonds have 2 times more Calcium, 7 times more Copper, 3.8 times more Iron, 20.6 times more Magnesium, 11.5 times more Phosphorus, 4.1 times more Potassium, 5.3 times more Selenium, 2.1 times more Sodium and 13.5 times more Zinc than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain 20.4 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 22.7 times more Energy, 111.7 times more Fat, 329.4 times more Saturated Fat, 515.2 times more Omega 6, 4.1 times more Carbohydrate, 3.3 times more Sugars, 5 times more Fiber and 8.4 times more Protein than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain 5.5 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds as well as Boiled and Drained Mustard Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.