Comparing Nutrients in 1 kilogram Roasted Almonds VS Boiled New Zealand Spinach

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled New Zealand Spinach	34%	10%	56%

Macro Nutrients

	Roasted Almonds	Boiled New Zealand Spinach	Recommended Dietary Allowance
Energy	206% 5980kcal	4.14% 120kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	67% 48.6g	3.45% 2.5g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	37% 14g	38g per day for Men 19-50 years
Protein	374% 210g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	51.2% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	182% 2.37mg	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	138% 550μg	20% 80μg	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	178% 160mg	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	1593% 239mg	82% 12.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2433% 2920μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Boiled New Zealand Spinach	Recommended Dietary Allowance
Calcium	268% 2680mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	85.6% 0.77mg	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	466% 37.3mg	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	229% 5.26mg	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	673% 4710mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	30% 1020mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	71.3% 1070mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.65% 24g	25.6% 948g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Boiled New Zealand Spinach per 1 kg

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

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

• 1 kilogram of Roasted Almonds has 2.6 times more Vitamin B1, 11.2 times more Vitamin B2, 9.3 times more Vitamin B3, 1.3 times more Vitamin B5, 6.9 times more Vitamin B9 and 19.4 times more Vitamin E than Boiled New Zealand Spinach.
• While 1 kg of Boiled and Drained New Zealand Spinach contains 1.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Dry Roasted Almonds as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Roasted Almonds has 5.6 times more Calcium, 14.3 times more Copper, 5.7 times more Iron, 8.7 times more Magnesium, 4.2 times more Manganese, 21.4 times more Phosphorus, 7 times more Potassium, 2.2 times more Selenium and 10.7 times more Zinc than Boiled New Zealand Spinach.
• While 1 kg of Boiled and Drained New Zealand Spinach contains 35.7 times more Sodium and 39.3 times more Water than Dry Roasted Almonds.
• 1 kilogram of Boiled New Zealand Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 49.8 times more Energy, 309.1 times more Fat, 151.6 times more Saturated Fat, 1176.8 times more Omega 6, 9.9 times more Carbohydrate, 19.4 times more Sugars, 7.8 times more Fiber and 16.1 times more Protein than Boiled New Zealand Spinach.
• While 1 kg of Boiled and Drained New Zealand Spinach contains 5.6 times more Omega 3 than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3
• 1 kilogram of Boiled New Zealand Spinach provide inadequate amounts of Energy, Omega 6 and Carbohydrate