Comparing Nutrients in 14 ounces Almonds VS Canned Spinach

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Almonds	Canned Spinach	Recommended Dietary Allowance
Energy	79.2% 2298kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	44% 0.71g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	24% 17.3g	2.2% 1.6g	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	25% 9.53g	38g per day for Men 19-50 years
Protein	150% 84g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	216% 1945μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	9.62% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	3.73% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	97% 389μg	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	63% 56.8mg	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	678% 102mg	51.3% 7.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1527% 1832μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Spinach	Recommended Dietary Allowance
Calcium	107% 1068mg	50.4% 504mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	79.4% 0.71mg	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	184% 14.7mg	114% 9.13mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	72% 302mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	103% 2.37mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	40.4% 1373mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	85% 1278mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	9.85% 364g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Canned Spinach:

• Almonds have 12.8 times more Vitamin B1, 8.2 times more Vitamin B2, 9.3 times more Vitamin B3, 10 times more Vitamin B5, 1.4 times more Vitamin B6 and 13.2 times more Vitamin E than Canned Spinach, Solids with Salt.
• While Canned Spinach, Solids with Salt contain more Vitamin A, 2.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Canned Spinach:

• Almonds have 2.1 times more Calcium, 5.7 times more Copper, 1.6 times more Iron, 3.6 times more Magnesium, 3.6 times more Manganese, 10.9 times more Phosphorus, 2.1 times more Potassium, 2.9 times more Selenium and 6.8 times more Zinc than Canned Spinach, Solids with Salt.
• While Canned Spinach, Solids with Salt contain 322 times more Sodium and 20.8 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 25.2 times more Energy, 99.9 times more Fat, 46.9 times more Saturated Fat, 373.5 times more Omega 6, 6.3 times more Carbohydrate, 10.9 times more Sugars, 5.2 times more Fiber and 7.5 times more Protein than Canned Spinach, Solids with Salt.
• While Canned Spinach, Solids with Salt contain 59.3 times more Omega 3 than Almonds.
• Both Almonds as well as Canned Spinach, Solids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.