Comparing Nutrients in 1 kilogram Boiled Chopped Or Leaf Frozen Spinach with Salt VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Blanched Almonds	Recommended Dietary Allowance
Energy	11.7% 340kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	53.8% 0.86g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	144% 187g	130g per day for Men 19-50 years
Sugars	7.03% 5.1g	64% 46.3g	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	1.24% 0.9g	0% 0g	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	% 2g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 44.6g	g per day for Men 19-50 years
Fiber	97% 37g	261% 99g	38g per day for Men 19-50 years
Protein	71.6% 40g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	670% 6030μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	88.5% 1.15mg	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	303% 1210μg	123% 490μg	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	24.4% 22mg	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	236% 35.4mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4506% 5407μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Blanched Almonds	Recommended Dietary Allowance
Calcium	153% 1530mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	1141% 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	245% 19.6mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	195% 820mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	312% 7.17mg	798% 18.4mg	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	71.4% 500mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	89% 3020mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	215% 3220mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	24% 889g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach with Salt vs Blanched Almonds:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has more Vitamin A, 2.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.4 times more Vitamin B1, 4 times more Vitamin B2, 8 times more Vitamin B3, 4.2 times more Vitamin B5 and 6.7 times more Vitamin E than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt and Blanched Almonds have similar amounts of Vitamin B6 per 1 kg.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Chopped Or Leaf Frozen Spinach with Salt vs Blanched Almonds:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 1.7 times more Selenium, 16.9 times more Sodium and 19.7 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Calcium, 6.4 times more Copper, 1.7 times more Iron, 3.3 times more Magnesium, 2.6 times more Manganese, 9.6 times more Phosphorus, 2.2 times more Potassium and 6.1 times more Zinc than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 21.5 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 17.4 times more Energy, 60.4 times more Fat, 109.8 times more Saturated Fat, more Omega 6, 3.9 times more Carbohydrate, 9.1 times more Sugars, 2.7 times more Fiber and 5.3 times more Protein than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.