Comparing Nutrients in 1 kilogram Boiled New Zealand Spinach VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled New Zealand Spinach	Almonds	Recommended Dietary Allowance
Energy	4.14% 120kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	119% 38g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	166% 216g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	37% 14g	329% 125g	38g per day for Men 19-50 years
Protein	23.2% 13g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.2% 2.56mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.37mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80μg	110% 440μg	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	178% 160mg	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	82% 12.3mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2433% 2920μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Almonds	Recommended Dietary Allowance
Calcium	48% 480mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	1146% 10.3mg	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	82.5% 6.6mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	229% 5.26mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31.4% 220mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	71.3% 1070mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	284% 31mg	11mg per day for Men 19-50 years
Water	25.6% 948g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled New Zealand Spinach vs Almonds:

• Boiled and Drained New Zealand Spinach has 1.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 6.8 times more Vitamin B1, 10.6 times more Vitamin B2, 9.3 times more Vitamin B3, 1.8 times more Vitamin B5, 5.5 times more Vitamin B9 and 20.8 times more Vitamin E than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled New Zealand Spinach vs Almonds:

• Boiled and Drained New Zealand Spinach has 107 times more Sodium and 21.5 times more Water than Almonds.
• While Almonds contain 5.6 times more Calcium, 13.4 times more Copper, 5.6 times more Iron, 8.4 times more Magnesium, 4.1 times more Manganese, 21.9 times more Phosphorus, 7.2 times more Potassium, 4.6 times more Selenium and 10.1 times more Zinc than Boiled and Drained New Zealand Spinach.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained New Zealand Spinach has 18.7 times more Omega 3 than Almonds.
• While Almonds contain 48.3 times more Energy, 293.7 times more Fat, 140.8 times more Saturated Fat, 1120.4 times more Omega 6, 10.1 times more Carbohydrate, 17.4 times more Sugars, 8.9 times more Fiber and 16.3 times more Protein than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.