Comparing Nutrients in 300 calories Cooked Frozen Mustard Greens VS Almond paste

Weight per 300 calories

• Cooked Frozen Mustard Greens: 1579g
• Almond paste: 65.5g

Almond paste has 24.1 times more energy per unit of mass than Boiled and Drained Frozen Mustard Greens, which is very high in comparison to other foods. Cooked Frozen Mustard Greens having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Frozen Mustard Greens or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens	38%	9%	53%
Almond paste	8%	52%	40%

Macro Nutrients

	Cooked Frozen Mustard Greens	Almond paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	5.4% 1.72g	32g per day for Men 19-50 years
Omega 3	21.7% 0.35g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	21.5% 3.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.8% 49g	24% 31.3g	130g per day for Men 19-50 years
Sugars	6.97% 5.05g	32.8% 23.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	116% 44.2g	8.27% 3.14g	38g per day for Men 19-50 years
Protein	64% 36g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens	Almond paste	Recommended Dietary Allowance
Vitamin A	621% 5589μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.6% 0.63mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.4% 0.84mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.07mg	5.82% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.05% 0.25mg	1.5% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	1.8% 0.024mg	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	276% 1105μg	12% 48μg	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	242% 218mg	0.073% 0.066mg	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	142% 21.3mg	59% 8.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4409% 5291μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens	Almond paste	Recommended Dietary Allowance
Calcium	159% 1595mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	33% 0.3mg	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	221% 17.7mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	49% 205mg	20.3% 85mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	24.4% 0.56mg	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	54% 379mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	64.6% 2195mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	17.2% 9.47μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	26.3% 395mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	28.7% 3.16mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	40% 1481g	0.25% 9.22g	3700g per day for Men 19-50 years

Cooked Frozen Mustard Greens VS Almond Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Mustard Greens or Almond paste?

Lets compare vitamin content per 300 calories of Cooked Frozen Mustard Greens vs Almond paste:

• 300 calories of Cooked Frozen Mustard Greens have more Vitamin A, 11.8 times more Vitamin B1, 3.1 times more Vitamin B2, 4.4 times more Vitamin B3, 72.3 times more Vitamin B6, 23.1 times more Vitamin B9, 3326.5 times more Vitamin C, 2.4 times more Vitamin E and more Vitamin K than Almond paste.
• 300 calories of Almond paste have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin C and Vitamin K
• Both Boiled and Drained Frozen Mustard Greens as well as Almond paste have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Mustard Greens vs Almond paste:

• 300 calories of Cooked Frozen Mustard Greens have 14.2 times more Calcium, 3.1 times more Copper, 16.9 times more Iron, 2.4 times more Magnesium, 8.3 times more Manganese, 2.2 times more Phosphorus, 10.7 times more Potassium, 3.4 times more Selenium, 67 times more Sodium, 3.3 times more Zinc and 160.6 times more Water than Almond paste.
• 300 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Mustard Greens have 2.7 times more Omega 3, 1.6 times more Carbohydrate, 14.1 times more Fiber and 6.1 times more Protein than Almond paste.
• While 300 kcal of Almond paste contain 4.6 times more Fat, 9.6 times more Omega 6 and 4.7 times more Sugars than Boiled and Drained Frozen Mustard Greens.
• Both Cooked Frozen Mustard Greens and Almond paste offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Frozen Mustard Greens provide inadequate amounts of Omega 6