Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 14 ounces Canned Spinach with LiquidsVS Almonds

Macros Ratio

Protein Fat Carbs

Canned Spinach with Liquids
36%
14%
50%
Almonds
14%
72%
14%
14 oz ▼

Macro Nutrients

2.6%75.4kcal
Energy
79.2%2298kcal
75.4 kcalvs2298 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
1.5%1.47g
Fat
204%198g
1.47 gvs198 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.74%0.24g
Saturated Fat
47%15g
0.24 gvs15 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
30.3%0.48g
Omega 3
0.74%0.012g
0.48 gvs0.012 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
0.54%0.091g
Omega 6
288%49g
0.091 gvs49 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol
8.9%11.6g
Carbohydrate
65.8%85.5g
11.6 gvs85.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
1.8%1.3g
Sugars
24%17.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.3 gvs17.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
NA
Fructose
0.6%0.44g
≤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]
NA gvs0.44 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
NA
Glucose
%0.67g
NA gvs0.67 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
NA
Sucrose
%15.7g
NA gvs15.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
23%8.73g
Fiber
131%49.6g
8.73 gvs49.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
15%8.37g
Protein
150%84g
8.37 gvs84 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

178%1603μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1603 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
5.95%0.071mg
Vitamin B1
68%0.81mg
Thiamine
0.071 mgvs0.81 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
32.4%0.42mg
Vitamin B2
347%4.5mg
Riboflavin
0.42 mgvs4.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
6.72%1.08mg
Vitamin B3
89.7%14.4mg
Niacin, nicotinic acid, niacinamide
1.08 mgvs14.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
3%0.15mg
Vitamin B5
37.4%1.87mg
Pantothenic acid
0.15 mgvs1.87 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
24.4%0.32mg
Vitamin B6
42%0.54mg
Pyridoxine
0.32 mgvs0.54 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
754%226μg
Biotin
NA μgvs226 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
57.5%230μg
Vitamin B9
43.7%175μg
Folates and Folic Acid
230 μgvs175 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
59.5%53.6mg
Vitamin C
0%0mg
Ascorbic acid
53.6 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
42.3%6.35mg
Vitamin E
678%102mg
Tocopherols and Tocotrienols
6.35 mgvs102 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
1259%1511μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1511 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

33%329mg
Calcium
107%1068mg
329 mgvs1068 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
51%0.46mg
Copper
455%4.1mg
0.46 mgvs4.1 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
78.4%6.27mg
Iron
184%14.7mg
6.27 mgvs14.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
53%222mg
Magnesium
255%1072mg
222 mgvs1072 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
85%1.96mg
Manganese
376%8.65mg
1.96 mgvs8.65 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
400%180μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs180 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
18%127mg
Phosphorus
273%1909mg
127 mgvs1909 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
27%913mg
Potassium
85.6%2909mg
913 mgvs2909 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
8.66%4.76μg
Selenium
29.6%16.3μg
4.76 μgvs16.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
20%298mg
Sodium
0.26%3.97mg
298 mgvs3.97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
15%1.67mg
Zinc
113%12.4mg
1.67 mgvs12.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
10%370g
Water
0.47%17.5g
370 gvs17.5 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 14 ounces of Canned Spinach with Liquids vs Almonds:
Comparing minerals per 14 ounces for Canned Spinach with Liquids vs Almonds:
Comparison of macro-nutrients per 14 ounces:



Compare more foods per 14 oz: