Comparing Nutrients in 300 calories Almonds VS Canned Spinach with Liquids

Weight per 300 calories

• Almonds: 51.8g
• Canned Spinach with Liquids: 1579g

Almonds have 30.5 times more energy per 100g than Canned Spinach with Liquids. It has very high energy density when compared to other foods. Canned Spinach Solids and Liquids having very low energy density.

Discover which food has more nutrients per 300 calories - Almonds or Canned Spinach with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Spinach with Liquids	36%	14%	50%

Macro Nutrients

	Almonds	Canned Spinach with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	6.02% 5.84g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	2.96% 0.95g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	120% 1.93g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	2.14% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	35.5% 46g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	7.2% 5.2g	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	0.079% 0.057g	NA	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	91% 34.7g	38g per day for Men 19-50 years
Protein	19.6% 11g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Spinach with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	709% 6379μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	23.7% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	129% 1.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	26.7% 4.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	229% 916μg	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	237% 213mg	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	88.5% 13.3mg	168% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5011% 6013μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Spinach with Liquids	Recommended Dietary Allowance
Calcium	14% 139mg	131% 1311mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	204% 1.83mg	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	24% 1.92mg	312% 25mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	211% 884mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	338% 7.8mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	72% 505mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	107% 3632mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	34.4% 19μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	79% 1184mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	60.3% 6.63mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	39.8% 1472g	3700g per day for Men 19-50 years

Almonds VS Canned Spinach With Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Almonds or Canned Spinach with Liquids?

Lets compare vitamin content per 300 calories of Almonds vs Canned Spinach with Liquids:

• 300 kcal of Canned Spinach Solids and Liquids contain more Vitamin A, 2.7 times more Vitamin B1, 2.8 times more Vitamin B2, 2.3 times more Vitamin B3, 2.5 times more Vitamin B5, 17.8 times more Vitamin B6, 40.2 times more Vitamin B9, more Vitamin C, 1.9 times more Vitamin E and more Vitamin K than Almonds.
• 300 calories of Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Almonds as well as Canned Spinach Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Almonds vs Canned Spinach with Liquids:

• 300 kcal of Canned Spinach Solids and Liquids contain 9.4 times more Calcium, 3.4 times more Copper, 13 times more Iron, 6.3 times more Magnesium, 6.9 times more Manganese, 2 times more Phosphorus, 9.6 times more Potassium, 8.9 times more Selenium, 2285.5 times more Sodium, 4.1 times more Zinc and 644.2 times more Water than Almonds.
• 300 calories of Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Almonds have 4.4 times more Fat, 2.1 times more Saturated Fat and 17.6 times more Omega 6 than Canned Spinach with Liquids.
• While 300 kcal of Canned Spinach Solids and Liquids contain 1239.3 times more Omega 3, 4.1 times more Carbohydrate, 2.3 times more Sugars, 5.4 times more Fiber and 3 times more Protein than Almonds.
• Both Almonds and Canned Spinach with Liquids offer comparable quantities of Energy per 300 calories.
• 300 calories of Almonds provide inadequate amounts of Omega 3
• 300 calories of Canned Spinach with Liquids provide inadequate amounts of Omega 6