Comparing Nutrients in 300 calories Salted Mustard Cabbage VS Almonds

Weight per 300 calories

• Salted Mustard Cabbage: 1071g
• Almonds: 51.8g

Almonds have 20.7 times more energy per unit of mass than Salted Mustard Cabbage, which is very high in comparison to other foods. Salted Mustard Cabbage having very low energy density.

Which food has more nutrients per 300 calories - Salted Mustard Cabbage or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Salted Mustard Cabbage	16%	3%	81%
Almonds	14%	72%	14%

Macro Nutrients

	Salted Mustard Cabbage	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.3g	8.6% 11g	130g per day for Men 19-50 years
Sugars	20.7% 15g	3.1% 2.25g	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	0.079% 0.057g	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	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	87.4% 33.2g	17% 6.48g	38g per day for Men 19-50 years
Protein	21% 11.8g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Salted Mustard Cabbage	Almonds	Recommended Dietary Allowance
Vitamin A	58.3% 525μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.2% 7.7mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	247% 3.2mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	193% 771μg	5.7% 22.8μg	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	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	1.43% 0.21mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1032% 1239μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Mustard Cabbage	Almonds	Recommended Dietary Allowance
Calcium	71.8% 718mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	59.4% 0.53mg	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	94% 7.5mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	41.3% 289mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	77.5% 2636mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	17.5% 9.64μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	512% 7682mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	26.7% 987g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Salted Mustard Cabbage vs Almonds:

• Salted Mustard Cabbage has more Vitamin A, 4 times more Vitamin B1, 1.6 times more Vitamin B2, 4.1 times more Vitamin B3, 8.2 times more Vitamin B5, 45.3 times more Vitamin B6, 33.8 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 62 times more Vitamin E than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Salted Mustard Cabbage vs Almonds:

• Salted Mustard Cabbage has 5.2 times more Calcium, 3.9 times more Iron, 2.1 times more Manganese, 6.9 times more Potassium, 4.5 times more Selenium, 14826.5 times more Sodium, 2 times more Zinc and 431.9 times more Water than Almonds.
• While Almonds contain 1.5 times more Copper than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Almonds have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Salted Mustard Cabbage has 179.2 times more Omega 3, 5.4 times more Carbohydrate, 6.7 times more Sugars and 5.1 times more Fiber than Almonds.
• While Almonds contain 24.1 times more Fat, 14.1 times more Saturated Fat and 31.4 times more Omega 6 than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Almonds have similar amounts of Energy and Protein per 300 kcal.
• Both Salted Mustard Cabbage as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.