Comparing Nutrients in 1 pound Boiled Spinach VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Boiled Spinach	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	3.6% 104kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	13% 17g	61.7% 80g	130g per day for Men 19-50 years
Sugars	2.7% 1.95g	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	28.6% 11g	125% 47.6g	38g per day for Men 19-50 years
Protein	24% 13.5g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	264% 2377μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.4% 1.1mg	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	166% 662μg	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	49.4% 44.5mg	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	63% 9.43mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1866% 2239μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	61.7% 617mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	481% 4.33mg	0.9mg per day for Men 19-50 years
Fluoride	4.3% 171μg	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	202% 16mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	184% 4.24mg	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	36.3% 254mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	62% 2114mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	21% 318mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.45mg	127% 14mg	11mg per day for Men 19-50 years
Water	11% 414g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled 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 Boiled Spinach vs Oil Roasted Almonds:

• 1 pound of Boiled Spinach has more Vitamin A, 2.1 times more Vitamin B6, 5.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 3.3 times more Vitamin B2, 7.5 times more Vitamin B3, 1.6 times more Vitamin B5 and 12.5 times more Vitamin E than Boiled and Drained Spinach.
• Both Boiled Spinach and Oil Roasted Almonds provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained 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 Boiled Spinach vs Oil Roasted Almonds:

• 1 pound of Boiled Spinach has 70 times more Sodium and 32.6 times more Water than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 2.1 times more Calcium, 5.5 times more Copper, 3.1 times more Magnesium, 2.6 times more Manganese, 8.3 times more Phosphorus, 1.5 times more Potassium, 2.7 times more Selenium and 4 times more Zinc than Boiled and Drained Spinach.
• Both Boiled Spinach and Oil Roasted Almonds contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spinach has more Omega 3 than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 26.4 times more Energy, 212.2 times more Fat, 97.9 times more Saturated Fat, 795.2 times more Omega 6, 4.7 times more Carbohydrate, 10.6 times more Sugars, 4.4 times more Fiber and 7.1 times more Protein than Boiled and Drained Spinach.
• 1 pound of Boiled Spinach provide inadequate amounts of Energy and Omega 6
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3