Comparing Nutrients in 1 pound Almonds VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Spinach	39%	12%	49%

Macro Nutrients

	Almonds	Spinach	Recommended Dietary Allowance
Energy	91% 2626kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	2.63% 1.9g	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	0.69% 0.5g	0.94% 0.68g	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	% 0.77g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 18g	% 0.32g	g per day for Men 19-50 years
Fiber	149% 56.7g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	171% 96g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Almonds	Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	236% 2127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	5.9% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	68% 0.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	64.3% 19.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	220% 880μg	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	142% 127mg	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	775% 116mg	61.4% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1825% 2190μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Spinach	Recommended Dietary Allowance
Calcium	122% 1220mg	45% 449mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	65.5% 0.59mg	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	210% 17mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	85.3% 358mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	177% 4.07mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	74.4% 2531mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	24% 358mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Spinach:

• Almonds have 2.6 times more Vitamin B1, 6 times more Vitamin B2, 5 times more Vitamin B3, 7.2 times more Vitamin B5, 13.4 times more Vitamin B7 and 12.6 times more Vitamin E than Raw Spinach.
• While Raw Spinach contains more Vitamin A, 1.4 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Spinach:

• Almonds have 2.7 times more Calcium, 7.9 times more Copper, 1.4 times more Iron, 3.4 times more Magnesium, 2.4 times more Manganese, 9.8 times more Phosphorus, 1.3 times more Potassium, 4.1 times more Selenium and 5.9 times more Zinc than Raw Spinach.
• While Raw Spinach contains 79 times more Sodium and 20.7 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 25.2 times more Energy, 128 times more Fat, 60.3 times more Saturated Fat, 474 times more Omega 6, 5.9 times more Carbohydrate, 10.4 times more Sugars, 5.7 times more Fiber and 7.4 times more Protein than Raw Spinach.
• While Raw Spinach contains 46 times more Omega 3 than Almonds.
• Both Almonds as well as Raw Spinach have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.