Comparing Nutrients in 1 kilogram Spinach Spaghetti VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Spinach Spaghetti	15%	4%	81%
Almonds	14%	72%	14%

Macro Nutrients

	Spinach Spaghetti	Almonds	Recommended Dietary Allowance
Energy	128% 3720kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.7g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	7.06% 2.26g	119% 38g	32g per day for Men 19-50 years
Omega 3	46.3% 0.74g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	33.3% 5.66g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	575% 748g	166% 216g	130g per day for Men 19-50 years
Sugars	37.5% 27g	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	279% 106g	329% 125g	38g per day for Men 19-50 years
Protein	238% 134g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Spinach Spaghetti	Almonds	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	311% 3.73mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.96mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	284% 45.5mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	242% 12mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	248% 3.23mg	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	120% 480μg	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	0% 0mg	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	49.3% 7.4mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1263% 1515μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach Spaghetti	Almonds	Recommended Dietary Allowance
Calcium	58% 580mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	266% 21.3mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	414% 1740mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	1150% 26.5mg	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	474% 3320mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	111% 3760mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	1155% 635μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	251% 27.6mg	284% 31mg	11mg per day for Men 19-50 years
Water	2.25% 83.4g	1.2% 44g	3700g per day for Men 19-50 years

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

• Dry Spinach Spaghetti has more Vitamin A, 1.8 times more Vitamin B1, 1.3 times more Vitamin B3, 2.6 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 5.8 times more Vitamin B2 and 34.6 times more Vitamin E than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Almonds have similar amounts of Vitamin B9 per 1 kg.
• Both Dry Spinach Spaghetti as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Spinach Spaghetti vs Almonds:

• Dry Spinach Spaghetti has 1.2 times more Manganese, 15.5 times more Selenium and 36 times more Sodium than Almonds.
• While Almonds contain 4.6 times more Calcium, 2.1 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus and 1.9 times more Potassium than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Almonds have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Spinach Spaghetti has 24.7 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 31.8 times more Fat, 16.8 times more Saturated Fat, 21.8 times more Omega 6, 1.6 times more Sugars and 1.6 times more Protein than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Almonds have similar amounts of Fiber per 1 kg.
• Both Dry Spinach Spaghetti as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.