Comparing Nutrients in 500 calories Almonds VS Boiled Mustard Greens with Salt

Weight per 500 calories

• Almonds: 86.4g
• Boiled Mustard Greens with Salt: 1923g

Almonds have 22.3 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 500 calories - Almonds or Boiled Mustard Greens with Salt?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Mustard Greens with Salt	31%	13%	56%

Macro Nutrients

	Almonds	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	9.3% 9.04g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	37.4% 27g	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	0.13% 0.095g	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	28.4% 10.8g	101% 38.5g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	88% 49.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1126% 10135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	65.7% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	43.3% 173μg	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	541% 487mg	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	148% 22mg	228% 34.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9498% 11398μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	23.2% 232mg	227% 2269mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	209% 1.9mg	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	40% 3.2mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	115% 808mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	92% 3115mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	323% 4846mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	26.2% 2.9mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	47.7% 1765g	3700g per day for Men 19-50 years

Almonds VS Boiled Mustard Greens With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Almonds or Boiled Mustard Greens with Salt?

Lets compare vitamin content per 500 calories of Almonds vs Boiled Mustard Greens with Salt:

• 500 kcal of Boiled and Drained Mustard Greens with Salt contain more Vitamin A, 4.5 times more Vitamin B1, 2.7 times more Vitamin B3, 5.7 times more Vitamin B5, 15.9 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin C, 1.5 times more Vitamin E and more Vitamin K than Almonds.
• Both Almonds and Boiled Mustard Greens with Salt provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Almonds as well as Boiled and Drained Mustard Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Almonds vs Boiled Mustard Greens with Salt:

• 500 kcal of Boiled and Drained Mustard Greens with Salt contain 9.8 times more Calcium, 2.1 times more Copper, 5.2 times more Iron, 1.9 times more Phosphorus, 4.9 times more Potassium, 3.3 times more Selenium, 5611.8 times more Sodium and 463.5 times more Water than Almonds.
• Both Almonds and Boiled Mustard Greens with Salt contain similar levels of Magnesium and Zinc per 500 calories.
• 500 calories of Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Almonds have 4.8 times more Fat, 14.2 times more Saturated Fat and 23.1 times more Omega 6 than Boiled Mustard Greens with Salt.
• While 500 kcal of Boiled and Drained Mustard Greens with Salt contain 163.3 times more Omega 3, 4.7 times more Carbohydrate, 7.2 times more Sugars, 3.6 times more Fiber and 2.7 times more Protein than Almonds.
• Both Almonds and Boiled Mustard Greens with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Almonds provide inadequate amounts of Omega 3
• 500 calories of Boiled Mustard Greens with Salt provide inadequate amounts of Omega 6