Comparing Nutrients in 1 kilogram Cooked Malabar Spinach VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cooked Malabar Spinach	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	7.93% 230kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	8.04% 7.8g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	NA	132% 42g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	136% 177g	130g per day for Men 19-50 years
Sugars	NA	62.8% 45.5g	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	NA	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	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	55.3% 21g	276% 105g	38g per day for Men 19-50 years
Protein	53.2% 30g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	64.4% 580μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.87mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	91% 1.18mg	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	285% 1140μg	67.5% 270μg	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	65.6% 59mg	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	NA	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Malabar Spinach	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	124% 1240mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	1061% 9.55mg	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	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	1070% 24.6mg	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	51.4% 360mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	25% 925g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Malabar Spinach VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Malabar Spinach versus 1 kg of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Malabar Spinach vs Oil Roasted Almonds:

• 1 kilogram of Cooked Malabar Spinach has more Vitamin A, 4.2 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 6.1 times more Vitamin B2, 4.7 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.4 times more Vitamin B6 than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Oil Roasted Almonds provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Malabar Spinach as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Malabar Spinach vs Oil Roasted Almonds:

• 1 kilogram of Cooked Malabar Spinach has 55 times more Sodium and 33 times more Water than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 2.3 times more Calcium, 8.6 times more Copper, 2.5 times more Iron, 5.7 times more Magnesium, 9.6 times more Manganese, 12.9 times more Phosphorus, 2.7 times more Potassium, 4.6 times more Selenium and 10.2 times more Zinc than Cooked Malabar Spinach.
• 1 kilogram of Cooked Malabar Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oil Roasted Almonds contains 26.4 times more Energy, 70.7 times more Fat, 6.5 times more Carbohydrate, 5 times more Fiber and 7.1 times more Protein than Cooked Malabar Spinach.
• 1 kilogram of Cooked Malabar Spinach provide inadequate amounts of Energy