Comparing Nutrients in 1 pound New Zealand Spinach VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
New Zealand Spinach	34%	10%	56%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	New Zealand Spinach	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	18.7% 0.3g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.72% 11.3g	61.7% 80g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	28.5% 20.6g	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	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	NA	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	18% 6.8g	125% 47.6g	38g per day for Men 19-50 years
Protein	12% 6.8g	172% 96g	56g per day for Men 19-50 years

Vitamins

	New Zealand Spinach	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	41% 0.54mg	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	17% 68μg	30.6% 122μg	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	151% 136mg	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	43% 6.44mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1274% 1529μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	26.3% 263mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	481% 4.33mg	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	45.4% 3.63mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	485% 11mg	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	18% 127mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	17.3% 590mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	127% 14mg	11mg per day for Men 19-50 years
Water	11.5% 426g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: New Zealand Spinach VS Oil Roasted Almonds per 1 lb

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

Lets compare vitamin content per 1 pound of New Zealand Spinach vs Oil Roasted Almonds:

• 1 pound of New Zealand Spinach has 1.4 times more Vitamin B5, 2.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 2.3 times more Vitamin B1, 6 times more Vitamin B2, 7.3 times more Vitamin B3, 1.8 times more Vitamin B9 and 18.3 times more Vitamin E than Raw New Zealand Spinach.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Raw New Zealand Spinach as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for New Zealand Spinach vs Oil Roasted Almonds:

• 1 pound of New Zealand Spinach has 130 times more Sodium and 33.6 times more Water than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 5 times more Calcium, 10.3 times more Copper, 4.6 times more Iron, 7 times more Magnesium, 3.8 times more Manganese, 16.6 times more Phosphorus, 5.4 times more Potassium, 5.9 times more Selenium and 8.1 times more Zinc than Raw New Zealand Spinach.
• 1 pound of New Zealand Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of New Zealand Spinach has more Omega 3 than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 43.4 times more Energy, 275.9 times more Fat, 131.5 times more Saturated Fat, 1039.9 times more Omega 6, 7.1 times more Carbohydrate, 15.7 times more Sugars, 7 times more Fiber and 14.2 times more Protein than Raw New Zealand Spinach.
• 1 pound of New Zealand Spinach provide inadequate amounts of Energy, Omega 6 and Carbohydrate
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3