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

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	92% 2676kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	29% 21g	3.2% 2.3g	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	0% 0g	0.56% 0.41g	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	% 0.14g	% 0.91g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 0.95g	g per day for Men 19-50 years
Fiber	118% 45g	44% 16.8g	38g per day for Men 19-50 years
Protein	173% 97g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	304% 2735μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	47.5% 0.62mg	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	55.6% 222μg	137% 549μg	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	11% 9.98mg	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	718% 108mg	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2044% 2453μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	107% 1070mg	69.4% 694mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	81% 0.73mg	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	186% 15mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	141% 3.25mg	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	312% 2182mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	97% 1461mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	11% 403g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 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.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains more Vitamin A, 2.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Vitamin B6 per 1 lb.
• Both Blanched Almonds as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Blanched Almonds have 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.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 1.7 times more Selenium, 16.9 times more Sodium and 19.7 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 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.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 21.5 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.