Comparing Nutrients in 14 ounces Roasted Almonds VS Boiled Chopped Or Leaf Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Roasted Almonds	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	82% 2373kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	1.95% 0.62g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	14.7% 19g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	2.8% 2.02g	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	0.055% 0.04g	0.49% 0.36g	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	% 0.04g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 19g	% 0.83g	g per day for Men 19-50 years
Fiber	114% 43.3g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	149% 83g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	266% 2393μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	41.5% 0.54mg	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	54.6% 218μg	120% 480μg	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	9.7% 8.73mg	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	632% 95mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1788% 2146μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	106% 1064mg	60.7% 607mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	71% 0.64mg	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	185% 15mg	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	124% 2.85mg	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	267% 1869mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	35.3% 1199mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	25.7% 385mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	9.54% 353g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Boiled Chopped Or Leaf Frozen Spinach:

• Dry Roasted Almonds have 6.8 times more Vitamin B2, 8.3 times more Vitamin B3, 4.3 times more Vitamin B5 and 6.8 times more Vitamin E than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach contains more Vitamin A, 2.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Boiled and Drained Chopped Or Leaf Frozen Spinach have similar amounts of Vitamin B1 and Vitamin B6 per 14 oz.
• Both Dry Roasted Almonds as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Almonds vs Boiled Chopped Or Leaf Frozen Spinach:

• Dry Roasted Almonds have 1.8 times more Calcium, 6.8 times more Copper, 1.9 times more Iron, 3.4 times more Magnesium, 3.1 times more Manganese, 9.4 times more Phosphorus, 2.4 times more Potassium and 6.8 times more Zinc than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach contains 2.8 times more Selenium, 32.3 times more Sodium and 36.9 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 17.6 times more Energy, 60.4 times more Fat, 26.1 times more Saturated Fat, more Omega 6, 4.4 times more Carbohydrate, 9.5 times more Sugars, 2.9 times more Fiber and 5.2 times more Protein than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach contains 37.1 times more Omega 3 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.