Comparing Nutrients in 1 pound Roasted Almonds VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Spinach	39%	12%	49%

Macro Nutrients

	Roasted Almonds	Spinach	Recommended Dietary Allowance
Energy	94% 2712kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	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	73.3% 95g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 0.32g	g per day for Men 19-50 years
Fiber	130% 49.4g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	170% 95g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	29% 0.35mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	5.9% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	68% 0.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	64.3% 19.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.4% 249μg	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	723% 108mg	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

	Roasted Almonds	Spinach	Recommended Dietary Allowance
Calcium	122% 1216mg	45% 449mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	211% 17mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	85.3% 358mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	177% 4.07mg	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	305% 2136mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	74.4% 2531mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	24% 358mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.3% 11g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Spinach per 1 lb

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

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

• 1 pound of Roasted Almonds has 6.3 times more Vitamin B2, 5 times more Vitamin B3, 4.9 times more Vitamin B5 and 11.8 times more Vitamin E than Spinach.
• While 1 lb of Raw Spinach contains more Vitamin A, 1.4 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Spinach provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 pound of Spinach have insufficient amounts of Vitamin B5
• Both Dry Roasted Almonds as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Spinach:

• 1 pound of Roasted Almonds has 2.7 times more Calcium, 8.5 times more Copper, 1.4 times more Iron, 3.5 times more Magnesium, 2.5 times more Manganese, 9.6 times more Phosphorus, 1.3 times more Potassium, 2 times more Selenium and 6.2 times more Zinc than Spinach.
• While 1 lb of Raw Spinach contains 26.3 times more Sodium and 37.9 times more Water than Dry Roasted Almonds.
• 1 pound of Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 26 times more Energy, 134.7 times more Fat, 65 times more Saturated Fat, 497.9 times more Omega 6, 5.8 times more Carbohydrate, 11.6 times more Sugars, 5 times more Fiber and 7.3 times more Protein than Spinach.
• While 1 lb of Raw Spinach contains 13.8 times more Omega 3 than Dry Roasted Almonds.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3
• 1 pound of Spinach provide inadequate amounts of Energy and Omega 6