Comparing Nutrients in 5 ounces Boiled Mustard Spinach VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Spinach	34%	9%	57%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Boiled Mustard Spinach	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	NA	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.05% 3.97g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	8.9% 6.45g	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% 0g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	39% 15g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Spinach	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	64.6% 581μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.37% 0.17mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	13% 0.17mg	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	26% 103μg	9.57% 38.3μg	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	102% 92mg	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	NA	245% 37mg	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

	Boiled Mustard Spinach	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	22.4% 224mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	7.87% 0.071mg	150% 1.35mg	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	14% 1.13mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	152% 3.5mg	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	3.64% 25.5mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	12% 404mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mustard Spinach VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Mustard Spinach versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Mustard Spinach vs Oil Roasted Almonds:

• 5 ounces of Boiled Mustard Spinach have more Vitamin A, 2.7 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.2 times more Vitamin B1, 12.6 times more Vitamin B2, 8.5 times more Vitamin B3 and 1.9 times more Vitamin B5 than Boiled and Drained Mustard Spinach.
• Both Boiled Mustard Spinach and Oil Roasted Almonds provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Mustard Spinach as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Mustard Spinach vs Oil Roasted Almonds:

• 5 ounces of Boiled Mustard Spinach have 33.8 times more Water than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.8 times more Calcium, 19.1 times more Copper, 4.6 times more Iron, 39.1 times more Magnesium, 9.1 times more Manganese, 25.9 times more Phosphorus, 2.5 times more Potassium, 6.8 times more Selenium and 27.9 times more Zinc than Boiled and Drained Mustard Spinach.
• 5 ounces of Boiled Mustard Spinach lack sufficient amounts of Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oil Roasted Almonds contain 37.9 times more Energy, 275.9 times more Fat, 6.3 times more Carbohydrate, 5.3 times more Fiber and 12.5 times more Protein than Boiled and Drained Mustard Spinach.
• 5 ounces of Boiled Mustard Spinach provide inadequate amounts of Energy