Comparing Nutrients in 300 calories Boiled New Zealand Spinach VS Almonds

Weight per 300 calories

• Boiled New Zealand Spinach: 2500g
• Almonds: 51.8g

Almonds have 48.3 times more energy per unit of mass than Boiled and Drained New Zealand Spinach, which is very high in comparison to other foods. Boiled New Zealand Spinach having very low energy density.

Which food has more nutrients per 300 calories - Boiled New Zealand Spinach or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled New Zealand Spinach	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.25g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	87.5% 1.4g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.28g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	8.6% 11g	130g per day for Men 19-50 years
Sugars	8.62% 6.25g	3.1% 2.25g	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	0.079% 0.057g	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	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	92% 35g	17% 6.48g	38g per day for Men 19-50 years
Protein	58% 32.5g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	206% 2.68mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61% 9.75mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	128% 6.4mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	456% 5.93mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	5.7% 22.8μg	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	444% 400mg	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	205% 30.8mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6083% 7300μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Almonds	Recommended Dietary Allowance
Calcium	120% 1200mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	59.4% 0.53mg	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	206% 16.5mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	190% 800mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	572% 13mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	78.6% 550mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	75% 2550mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	178% 2675mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	70.5% 7.75mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	64% 2370g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled New Zealand Spinach vs Almonds:

• Boiled and Drained New Zealand Spinach has 7.1 times more Vitamin B1, 4.5 times more Vitamin B2, 5.2 times more Vitamin B3, 26.2 times more Vitamin B5, 83.5 times more Vitamin B6, 8.8 times more Vitamin B9, more Vitamin C, 2.3 times more Vitamin E and more Vitamin K than Almonds.
• Both Boiled and Drained New Zealand Spinach as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled New Zealand Spinach vs Almonds:

• Boiled and Drained New Zealand Spinach has 8.6 times more Calcium, 3.6 times more Copper, 8.6 times more Iron, 5.7 times more Magnesium, 11.6 times more Manganese, 2.2 times more Phosphorus, 6.7 times more Potassium, 10.6 times more Selenium, 5162.8 times more Sodium, 4.8 times more Zinc and 1037.2 times more Water than Almonds.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained New Zealand Spinach has 900.7 times more Omega 3, 4.8 times more Carbohydrate, 2.8 times more Sugars, 5.4 times more Fiber and 3 times more Protein than Almonds.
• While Almonds contain 6.1 times more Fat, 2.9 times more Saturated Fat and 23.2 times more Omega 6 than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Almonds have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained New Zealand Spinach as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.