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

Macros Ratio

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

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	4.65% 135kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	3.56% 3.45g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.62g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	54% 70g	130g per day for Men 19-50 years
Sugars	2.8% 2.02g	25% 18g	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	0.49% 0.36g	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	% 0.79g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 17.4g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	110% 41.7g	38g per day for Men 19-50 years
Protein	28.4% 16g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	266% 2393μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.7% 0.7mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	36% 0.47mg	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	120% 480μg	26.8% 107μg	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	9.7% 8.73mg	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	94% 14mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1788% 2146μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	60.7% 607mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	421% 3.8mg	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	97% 7.78mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	425% 9.76mg	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	28.3% 198mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	35.3% 1199mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	25.7% 385mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	111% 12mg	11mg per day for Men 19-50 years
Water	9.54% 353g	0.3% 11g	3700g per day for Men 19-50 years

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

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

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

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

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

• 14 ounces of Boiled Chopped Or Leaf Frozen Spinach have 1.3 times more Selenium, 97 times more Sodium and 31.8 times more Water than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 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 and Drained Chopped Or Leaf Frozen Spinach.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Chopped Or Leaf Frozen Spinach have more Omega 3 than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 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 and Drained Chopped Or Leaf Frozen Spinach.
• 14 ounces of Boiled Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3