Comparing Nutrients in 300 calories Blanched Almonds VS Boiled Mustard Greens with Salt

Weight per 300 calories

• Blanched Almonds: 50.8g
• Boiled Mustard Greens with Salt: 1154g

Blanched Almonds have 22.7 times more energy per 100g than Boiled Mustard Greens with Salt. It has very high energy density when compared to other foods. Boiled and Drained Mustard Greens with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Blanched Almonds or Boiled Mustard Greens with Salt?

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	5.6% 5.42g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	40% 52g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	22.4% 16.3g	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	60.7% 23g	38g per day for Men 19-50 years
Protein	19.4% 11g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	676% 6081μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	39.4% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	31.2% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	27.7% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	87% 1.13mg	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	6.23% 25μg	26% 104μg	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	324% 292mg	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	80.5% 12mg	137% 20.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5699% 6839μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	12% 120mg	136% 1362mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	126% 1.13mg	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	21% 1.67mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	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	35% 245mg	69.2% 485mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	194% 2908mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	28.6% 1059g	3700g per day for Men 19-50 years

Blanched Almonds VS Boiled Mustard Greens With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Boiled Mustard Greens with Salt?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Boiled Mustard Greens with Salt:

• 300 kcal of Boiled and Drained Mustard Greens with Salt contain more Vitamin A, 4.9 times more Vitamin B1, 2 times more Vitamin B2, 2.8 times more Vitamin B3, 8.7 times more Vitamin B5, 19.3 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C, 1.7 times more Vitamin E and more Vitamin K than Blanched Almonds.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Blanched Almonds as well as Boiled and Drained Mustard Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Boiled Mustard Greens with Salt:

• 300 kcal of Boiled and Drained Mustard Greens with Salt contain 11.3 times more Calcium, 2.2 times more Copper, 6 times more Iron, 2 times more Phosphorus, 5.6 times more Potassium, 4.3 times more Selenium, 301 times more Sodium and 461.8 times more Water than Blanched Almonds.
• Both Blanched Almonds and Boiled Mustard Greens with Salt contain similar levels of Magnesium and Zinc per 300 calories.
• 300 calories of Blanched Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 4.9 times more Fat, 14.5 times more Saturated Fat and 22.7 times more Omega 6 than Boiled Mustard Greens with Salt.
• While 300 kcal of Boiled and Drained Mustard Greens with Salt contain 124.8 times more Omega 3, 5.5 times more Carbohydrate, 6.9 times more Sugars, 4.6 times more Fiber and 2.7 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Boiled Mustard Greens with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Blanched Almonds provide inadequate amounts of Omega 3
• 300 calories of Boiled Mustard Greens with Salt provide inadequate amounts of Omega 6