Comparing Nutrients in 100 calories Cooked Malabar Spinach VS Roasted Almonds

Weight per 100 calories

• Cooked Malabar Spinach: 435g
• Roasted Almonds: 16.7g

Dry Roasted Almonds have 26 times more energy per unit of mass than Cooked Malabar Spinach, which is very high in comparison to other foods. Cooked Malabar Spinach having very low energy density.

Which food has more nutrients per 100 calories - Cooked Malabar Spinach or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cooked Malabar Spinach	Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	NA	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	NA	0.1% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.06% 11.8g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	NA	1.12% 0.81g	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	0.002% 0.002g	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	% 0.002g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	24% 9.13g	4.8% 1.82g	38g per day for Men 19-50 years
Protein	23% 13g	6.26% 3.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	28% 252μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	1.07% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.42mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	1.07% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.8% 0.37mg	1.75% 0.023mg	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	124% 496μg	2.3% 9.2μg	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	28.5% 25.7mg	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	26.6% 4mg	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

	Cooked Malabar Spinach	Roasted Almonds	Recommended Dietary Allowance
Calcium	54% 539mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	20.4% 0.18mg	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	80.4% 6.43mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	49.7% 209mg	11% 46.7mg	420mg per day for Men 19-50 years
Manganese	48.2% 1.1mg	16.2% 0.37mg	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	22.4% 157mg	11.3% 78.8mg	700mg per day for Men 19-50 years
Potassium	32.7% 1113mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	7.1% 3.9μg	0.61% 0.33μg	55μg per day for Men 19-50 years
Sodium	16% 239mg	0.033% 0.5mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	11% 402g	0.011% 0.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Malabar Spinach vs Roasted Almonds:

• Cooked Malabar Spinach has more Vitamin A, 35.8 times more Vitamin B1, 2.8 times more Vitamin B2, 5.6 times more Vitamin B3, 10.9 times more Vitamin B5, 16.4 times more Vitamin B6, 53.9 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• Both Cooked Malabar Spinach as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Malabar Spinach vs Roasted Almonds:

• Cooked Malabar Spinach has 12 times more Calcium, 2.6 times more Copper, 10.3 times more Iron, 4.5 times more Magnesium, 3 times more Manganese, 2 times more Phosphorus, 9.3 times more Potassium, 11.7 times more Selenium, 476.7 times more Sodium, 2.4 times more Zinc and 997.9 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 100 calories:

• Cooked Malabar Spinach has 3.4 times more Carbohydrate, 5 times more Fiber and 3.7 times more Protein than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.6 times more Fat than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Dry Roasted Almonds have similar amounts of Energy per 100 kcal.
• Both Cooked Malabar Spinach as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.