Comparing Nutrients in 100 calories Spinach VS Oil Roasted Almonds

Weight per 100 calories

• Spinach: 435g
• Oil Roasted Almonds: 16.5g

Oil Roasted Almonds have 26.4 times more energy per unit of mass than Raw Spinach, which is very high in comparison to other foods. Spinach having very low energy density.

Discover which food has more nutrients per 100 calories - Spinach or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Spinach	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	9.37% 9.1g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	2.17% 0.69g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	13% 2.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.8g	2.24% 2.9g	130g per day for Men 19-50 years
Sugars	2.5% 1.83g	1.03% 0.75g	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	0.9% 0.65g	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	% 0.48g	% 0.007g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0.72g	g per day for Men 19-50 years
Fiber	25% 9.57g	4.55% 1.73g	38g per day for Men 19-50 years
Protein	22.2% 12.4g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Spinach	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	227% 2039μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	1.26% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.2% 0.82mg	9.9% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.7% 3.15mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.65% 0.28mg	0.75% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	61.6% 18.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	211% 843μg	1.1% 4.45μg	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	136% 122mg	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	59% 8.83mg	28.5% 4.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1750% 2100μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	43% 430mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	17.5% 0.16mg	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	147% 11.8mg	7.58% 0.61mg	8mg per day for Men 19-50 years
Magnesium	81.8% 343mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	17.6% 0.41mg	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	30.4% 213mg	11% 76.8mg	700mg per day for Men 19-50 years
Potassium	71.4% 2426mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	7.9% 4.35μg	1.23% 0.68μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	0.011% 0.16mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	4.6% 0.51mg	11mg per day for Men 19-50 years
Water	10.7% 397g	0.012% 0.46g	3700g per day for Men 19-50 years

Spinach VS Oil Roasted Almonds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Spinach or Oil Roasted Almonds?

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

• 100 calories of Spinach have more Vitamin A, 22.4 times more Vitamin B1, 6.4 times more Vitamin B2, 5.2 times more Vitamin B3, 7.5 times more Vitamin B5, 43.6 times more Vitamin B6, 189.6 times more Vitamin B9, more Vitamin C, 2.1 times more Vitamin E and more Vitamin K than Oil Roasted Almonds.
• 100 calories of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Spinach as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Spinach vs Oil Roasted Almonds:

• 100 calories of Spinach have 9 times more Calcium, 3.6 times more Copper, 19.4 times more Iron, 7.6 times more Magnesium, 9.6 times more Manganese, 2.8 times more Phosphorus, 21.1 times more Potassium, 6.4 times more Selenium, 2084.9 times more Sodium, 4.6 times more Zinc and 861.5 times more Water than Oil Roasted Almonds.
• 100 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Spinach have more Omega 3, 5.4 times more Carbohydrate, 2.4 times more Sugars, 5.5 times more Fiber and 3.6 times more Protein than Oil Roasted Almonds.
• While 100 kcal of Oil Roasted Almonds contain 5.4 times more Fat, 2.5 times more Saturated Fat and 19.7 times more Omega 6 than Raw Spinach.
• Both Spinach and Oil Roasted Almonds offer comparable quantities of Energy per 100 calories.
• 100 calories of Spinach provide inadequate amounts of Omega 6
• 100 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3