Comparing Nutrients in 1 pound Frozen Spinach VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Frozen Spinach	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	4.54% 132kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	14.7% 19g	61.7% 80g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	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	1.13% 0.82g	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	% 1.1g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 20g	g per day for Men 19-50 years
Fiber	34.6% 13g	125% 47.6g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	295% 2658μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	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	164% 658μg	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	27.7% 25mg	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	87.7% 13mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1406% 1687μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	58.5% 585mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	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	107% 8.57mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	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	31.8% 222mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	46% 1569mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	127% 14mg	11mg per day for Men 19-50 years
Water	11% 409g	0.34% 12.7g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Spinach has more Vitamin A, 1.5 times more Vitamin B6, 5.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.5 times more Vitamin B2, 7.2 times more Vitamin B3, 2.4 times more Vitamin B5 and 9 times more Vitamin E than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Oil Roasted Almonds have similar amounts of Vitamin B1 per 1 lb.
• Both Unprepared Frozen Spinach as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Unprepared Frozen Spinach has 1.5 times more Selenium, 74 times more Sodium and 32.2 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.3 times more Calcium, 6.6 times more Copper, 1.9 times more Iron, 3.7 times more Magnesium, 3.5 times more Manganese, 9.5 times more Phosphorus, 2 times more Potassium and 5.5 times more Zinc than Unprepared Frozen Spinach.

Comparison of macro-nutrients per 1 pound:

• Unprepared Frozen Spinach has more Omega 3 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 20.9 times more Energy, 96.8 times more Fat, 102.6 times more Saturated Fat, more Omega 6, 4.2 times more Carbohydrate, 7 times more Sugars, 3.6 times more Fiber and 5.8 times more Protein than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.