Comparing Nutrients in 1 pound Blanched Almonds VS Mustard Spinach

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Mustard Spinach	32%	10%	58%

Macro Nutrients

	Blanched Almonds	Mustard Spinach	Recommended Dietary Allowance
Energy	92% 2676kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	29% 21g	NA	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	173% 97g	18% 9.98g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Mustard Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	249% 2245μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	53.4% 0.69mg	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	55.6% 222μg	180% 721μg	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	655% 590mg	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	718% 108mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Mustard Spinach	Recommended Dietary Allowance
Calcium	107% 1070mg	95% 953mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	37.8% 0.34mg	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	186% 15mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	80.3% 1.85mg	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	312% 2182mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	60% 2037mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	11.3% 418g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blanched Almonds vs Mustard Spinach:

• Blanched Almonds have 2.8 times more Vitamin B1, 7.6 times more Vitamin B2, 5.2 times more Vitamin B3 and 1.8 times more Vitamin B5 than Raw Mustard Spinach.
• While Raw Mustard Spinach contains more Vitamin A, 1.3 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blanched Almonds vs Mustard Spinach:

• Blanched Almonds have 13.7 times more Copper, 2.2 times more Iron, 24.4 times more Magnesium, 4.5 times more Manganese, 17.2 times more Phosphorus, 1.5 times more Potassium, 4 times more Selenium and 17.5 times more Zinc than Raw Mustard Spinach.
• While Raw Mustard Spinach contains 20.4 times more Water than Blanched Almonds.
• Both Blanched Almonds and Raw Mustard Spinach have similar amounts of Calcium and Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 26.8 times more Energy, 175.1 times more Fat, 263.5 times more Saturated Fat, 412.2 times more Omega 6, 4.8 times more Carbohydrate, 3.5 times more Fiber and 9.7 times more Protein than Raw Mustard Spinach.
• While Raw Mustard Spinach contains 6.8 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds as well as Raw Mustard Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.