Comparing Nutrients in 1 kilogram Blanched Almonds VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Blanched Almonds	Boiled Spinach	Recommended Dietary Allowance
Energy	203% 5900kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	29% 37.5g	130g per day for Men 19-50 years
Sugars	64% 46.3g	5.93% 4.3g	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	NA	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	63% 24g	38g per day for Men 19-50 years
Protein	382% 214g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	582% 5240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	182% 2.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	186% 2.42mg	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	123% 490μg	365% 1460μg	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	109% 98mg	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	1583% 238mg	139% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4113% 4936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Boiled Spinach	Recommended Dietary Allowance
Calcium	236% 2360mg	136% 1360mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	193% 1.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	9.45% 378μg	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	410% 32.8mg	446% 35.7mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	207% 870mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	407% 9.35mg	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	687% 4810mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	137% 4660mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	46.7% 700mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	1.2% 45g	24.7% 912g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 2 times more Vitamin B1, 3 times more Vitamin B2, 7.1 times more Vitamin B3, 2.2 times more Vitamin B5 and 11.4 times more Vitamin E than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains more Vitamin A, 2.1 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Boiled Spinach:

• Blanched Almonds have 1.7 times more Calcium, 5.9 times more Copper, 3.1 times more Magnesium, 2 times more Manganese, 8.6 times more Phosphorus, 1.4 times more Potassium, 2.1 times more Selenium and 3.9 times more Zinc than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 3.7 times more Sodium and 20.2 times more Water than Blanched Almonds.
• Both Blanched Almonds and Boiled and Drained Spinach have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 25.7 times more Energy, 202 times more Fat, 91.9 times more Saturated Fat, 727.4 times more Omega 6, 5 times more Carbohydrate, 10.8 times more Sugars, 4.1 times more Fiber and 7.2 times more Protein than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 23 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds as well as Boiled and Drained Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.