Comparing Nutrients in 1 kilogram Roasted Almonds VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Spinach	39%	12%	49%

Macro Nutrients

	Roasted Almonds	Spinach	Recommended Dietary Allowance
Energy	206% 5980kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	86.3% 1.38g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	28% 36.3g	130g per day for Men 19-50 years
Sugars	67% 48.6g	5.8% 4.2g	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	2.07% 1.5g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 0.7g	g per day for Men 19-50 years
Fiber	287% 109g	58% 22g	38g per day for Men 19-50 years
Protein	374% 210g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	521% 4690μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	45.3% 7.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	150% 1.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	142% 42.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	138% 550μg	485% 1940μg	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	312% 281mg	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	135% 20.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4024% 4829μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Spinach	Recommended Dietary Allowance
Calcium	268% 2680mg	99% 990mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	144% 1.3mg	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	466% 37.3mg	339% 27mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	188% 790mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	390% 8.97mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	164% 5580mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	52.7% 790mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.65% 24g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Spinach per 1 kg

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

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

• 1 kilogram of Roasted Almonds has 6.3 times more Vitamin B2, 5 times more Vitamin B3, 4.9 times more Vitamin B5 and 11.8 times more Vitamin E than Spinach.
• While 1 kg of Raw Spinach contains more Vitamin A, 1.4 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Spinach provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 kilogram of Spinach have insufficient amounts of Vitamin B5
• Both Dry Roasted Almonds as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Spinach:

• 1 kilogram of Roasted Almonds has 2.7 times more Calcium, 8.5 times more Copper, 1.4 times more Iron, 3.5 times more Magnesium, 2.5 times more Manganese, 9.6 times more Phosphorus, 1.3 times more Potassium, 2 times more Selenium and 6.2 times more Zinc than Spinach.
• While 1 kg of Raw Spinach contains 26.3 times more Sodium and 37.9 times more Water than Dry Roasted Almonds.
• 1 kilogram of Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 26 times more Energy, 134.7 times more Fat, 65 times more Saturated Fat, 497.9 times more Omega 6, 5.8 times more Carbohydrate, 11.6 times more Sugars, 5 times more Fiber and 7.3 times more Protein than Spinach.
• While 1 kg of Raw Spinach contains 13.8 times more Omega 3 than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3
• 1 kilogram of Spinach provide inadequate amounts of Energy and Omega 6