Comparing Nutrients in 300 calories Roasted Almonds VS Spinach

Weight per 300 calories

• Roasted Almonds: 50.2g
• Spinach: 1304g

Roasted Almonds have 26 times more energy per 100g than Spinach. It has very high energy density when compared to other foods. Raw Spinach having very low energy density.

Discover which food has more nutrients per 300 calories - Roasted Almonds or Spinach?

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Spinach	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	5.24% 5.1g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	113% 1.8g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	36.4% 47.3g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	7.56% 5.48g	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	0.007% 0.005g	2.7% 1.96g	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	% 0.005g	% 1.43g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 0.91g	g per day for Men 19-50 years
Fiber	14.4% 5.47g	75.5% 28.7g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	66.6% 37.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	680% 6117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	84.8% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	190% 2.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	59% 9.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	196% 2.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	185% 55.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.9% 27.6μg	633% 2530μg	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	407% 367mg	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	80% 12mg	177% 26.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5249% 6299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Spinach	Recommended Dietary Allowance
Calcium	13.4% 134mg	129% 1291mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	188% 1.7mg	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	23.4% 1.87mg	442% 35.3mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	245% 1030mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	509% 11.7mg	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	33.8% 236mg	91% 639mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	214% 7278mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	68.7% 1030mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	63% 6.9mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	32.2% 1192g	3700g per day for Men 19-50 years

Roasted Almonds VS Spinach Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or Spinach?

Lets compare vitamin content per 300 calories of Roasted Almonds vs Spinach:

• 300 kcal of Raw Spinach contain more Vitamin A, 26.3 times more Vitamin B1, 4.1 times more Vitamin B2, 5.2 times more Vitamin B3, 5.3 times more Vitamin B5, 37.3 times more Vitamin B6, 91.7 times more Vitamin B9, more Vitamin C, 2.2 times more Vitamin E and more Vitamin K than Dry Roasted Almonds.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Dry Roasted Almonds as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Almonds vs Spinach:

• 300 kcal of Raw Spinach contain 9.6 times more Calcium, 3.1 times more Copper, 18.9 times more Iron, 7.4 times more Magnesium, 10.4 times more Manganese, 2.7 times more Phosphorus, 20.3 times more Potassium, 13 times more Selenium, 684.7 times more Sodium, 4.2 times more Zinc and 986.1 times more Water than Dry Roasted Almonds.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 5.2 times more Fat, 2.5 times more Saturated Fat and 19.1 times more Omega 6 than Spinach.
• While 300 kcal of Raw Spinach contain 358.8 times more Omega 3, 4.5 times more Carbohydrate, 2.2 times more Sugars, 5.2 times more Fiber and 3.5 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Spinach offer comparable quantities of Energy per 300 calories.
• 300 calories of Roasted Almonds provide inadequate amounts of Omega 3
• 300 calories of Spinach provide inadequate amounts of Omega 6