Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Boiled Chopped Or Leaf Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Oil Roasted Almonds	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	209% 6070kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	0% 0g	232% 3.7g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	37% 48g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	7.03% 5.1g	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	1.24% 0.9g	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	% 0.4g	% 2g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 2.1g	g per day for Men 19-50 years
Fiber	276% 105g	97% 37g	38g per day for Men 19-50 years
Protein	379% 212g	71.6% 40g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	670% 6030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	105% 1.36mg	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	67.5% 270μg	303% 1210μg	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	24.4% 22mg	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	1731% 260mg	236% 35.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4506% 5407μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	291% 2910mg	153% 1530mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	179% 1.6mg	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	460% 36.8mg	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	312% 7.17mg	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	666% 4660mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	89% 3020mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	64.7% 970mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.76% 28g	24% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Boiled Chopped Or Leaf Frozen Spinach per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Boiled Chopped Or Leaf Frozen Spinach:

• 1 kilogram of Oil Roasted Almonds has 4.4 times more Vitamin B2, 8.3 times more Vitamin B3, 3.1 times more Vitamin B5 and 7.3 times more Vitamin E than Boiled Chopped Or Leaf Frozen Spinach.
• While 1 kg of Boiled and Drained Chopped Or Leaf Frozen Spinach contains more Vitamin A, 4.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Chopped Or Leaf Frozen Spinach provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5
• Both Oil Roasted Almonds as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Boiled Chopped Or Leaf Frozen Spinach:

• 1 kilogram of Oil Roasted Almonds has 1.9 times more Calcium, 5.9 times more Copper, 1.9 times more Iron, 3.3 times more Magnesium, 3.4 times more Manganese, 9.3 times more Phosphorus, 2.3 times more Potassium and 6.3 times more Zinc than Boiled Chopped Or Leaf Frozen Spinach.
• While 1 kg of Boiled and Drained Chopped Or Leaf Frozen Spinach contains 1.3 times more Selenium, 97 times more Sodium and 31.8 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 17.9 times more Energy, 63.4 times more Fat, 26.8 times more Saturated Fat, more Omega 6, 3.7 times more Carbohydrate, 8.9 times more Sugars, 2.8 times more Fiber and 5.3 times more Protein than Boiled Chopped Or Leaf Frozen Spinach.
• While 1 kg of Boiled and Drained Chopped Or Leaf Frozen Spinach contains more Omega 3 than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6