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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Oil Roasted Almonds	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	83% 2409kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	1.95% 0.62g	32g per day for Men 19-50 years
Omega 3	0% 0g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	14.7% 19g	130g per day for Men 19-50 years
Sugars	25% 18g	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% 0g	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	% 0.16g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 17.4g	% 0.83g	g per day for Men 19-50 years
Fiber	110% 41.7g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	150% 84.3g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Oil 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	30.4% 0.37mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	26.8% 107μg	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	687% 103mg	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

	Oil Roasted Almonds	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	115% 1155mg	60.7% 607mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	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	183% 14.6mg	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	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	264% 1850mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	35.3% 1199mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	25.7% 385mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	0.3% 11g	9.54% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Boiled Chopped Or Leaf Frozen Spinach per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Almonds versus 14 oz of Boiled Chopped Or Leaf Frozen Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Oil Roasted Almonds have 4.4 times more Vitamin B2, 8.3 times more Vitamin B3, 3.1 times more Vitamin B5 and 7.3 times more Vitamin E than Boiled Chopped Or Leaf Frozen Spinach.
• While 14 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain more Vitamin A, 4.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Chopped Or Leaf Frozen Spinach provide similar amounts of Vitamin B1 and Vitamin B6 per 14 ounces.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 14 ounces of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5
• Both Oil Roasted Almonds as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Oil Roasted Almonds have 1.9 times more Calcium, 5.9 times more Copper, 1.9 times more Iron, 3.3 times more Magnesium, 3.4 times more Manganese, 9.3 times more Phosphorus, 2.3 times more Potassium and 6.3 times more Zinc than Boiled Chopped Or Leaf Frozen Spinach.
• While 14 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 1.3 times more Selenium, 97 times more Sodium and 31.8 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Almonds have 17.9 times more Energy, 63.4 times more Fat, 26.8 times more Saturated Fat, more Omega 6, 3.7 times more Carbohydrate, 8.9 times more Sugars, 2.8 times more Fiber and 5.3 times more Protein than Boiled Chopped Or Leaf Frozen Spinach.
• While 14 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain more Omega 3 than Oil Roasted Almonds.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 14 ounces of Boiled Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6