Comparing Nutrients in 300 calories Mustard Spinach VS Almond paste

Weight per 300 calories

• Mustard Spinach: 1364g
• Almond paste: 65.5g

Almond paste has 20.8 times more energy per unit of mass than Raw Mustard Spinach, which is very high in comparison to other foods. Mustard Spinach having very low energy density.

Discover which food has more nutrients per 300 calories - Mustard Spinach or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Mustard Spinach	32%	10%	58%
Almond paste	8%	52%	40%

Macro Nutrients

	Mustard Spinach	Almond paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	5.4% 1.72g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	41% 53g	24% 31.3g	130g per day for Men 19-50 years
Sugars	NA	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	100% 38g	8.27% 3.14g	38g per day for Men 19-50 years
Protein	53.6% 30g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Mustard Spinach	Almond paste	Recommended Dietary Allowance
Vitamin A	750% 6750μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.3% 0.93mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.8% 9.25mg	5.82% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.5% 2.43mg	1.5% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	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	542% 2168μg	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	1970% 1773mg	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	NA	59% 8.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Spinach	Almond paste	Recommended Dietary Allowance
Calcium	286% 2864mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	114% 1.02mg	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	256% 20.5mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	20.3% 85mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	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	54.5% 382mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	180% 6123mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	19% 286mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	34% 1257g	0.25% 9.22g	3700g per day for Men 19-50 years

Mustard Spinach VS Almond Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Mustard Spinach or Almond paste?

Lets compare vitamin content per 300 calories of Mustard Spinach vs Almond paste:

• 300 calories of Mustard Spinach have more Vitamin A, 17.3 times more Vitamin B1, 4.7 times more Vitamin B2, 9.9 times more Vitamin B3, 32.8 times more Vitamin B5, 88.5 times more Vitamin B6, 45.3 times more Vitamin B9 and 27063.6 times more Vitamin C than Almond paste.
• 300 calories of Almond paste have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Mustard Spinach as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Mustard Spinach vs Almond paste:

• 300 calories of Mustard Spinach have 25.4 times more Calcium, 3.4 times more Copper, 19.5 times more Iron, 1.8 times more Magnesium, 9.9 times more Manganese, 2.3 times more Phosphorus, 29.8 times more Potassium, 4 times more Selenium, 48.6 times more Sodium, 2.4 times more Zinc and 136.3 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 Mustard Spinach have 2.8 times more Omega 3, 1.7 times more Carbohydrate, 12.1 times more Fiber and 5.1 times more Protein than Almond paste.
• While 300 kcal of Almond paste contain 4.4 times more Fat and 8.9 times more Omega 6 than Raw Mustard Spinach.
• Both Mustard Spinach and Almond paste offer comparable quantities of Energy per 300 calories.
• 300 calories of Mustard Spinach provide inadequate amounts of Omega 6