Comparing Nutrients in 500 calories Almonds VS Canned Spinach with Liquids

Weight per 500 calories

• Almonds: 86.4g
• Canned Spinach with Liquids: 2632g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	10% 9.74g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	4.93% 1.58g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	201% 3.2g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	3.56% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	59% 77g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	12% 8.7g	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	0.13% 0.095g	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	28.4% 10.8g	152% 58g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	99% 55.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Spinach with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	1181% 10632μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	44.6% 7.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	382% 1526μg	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	395% 355mg	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	148% 22mg	281% 42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8351% 10021μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Spinach with Liquids	Recommended Dietary Allowance
Calcium	23.2% 232mg	218% 2184mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	339% 3.05mg	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	40% 3.2mg	520% 41.6mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	564% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	120% 842mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	178% 6053mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	57.4% 31.6μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	132% 1974mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	66.3% 2453g	3700g per day for Men 19-50 years

Almonds VS Canned Spinach With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Almonds or Canned Spinach with Liquids?

Lets compare vitamin content per 500 calories of Almonds vs Canned Spinach with Liquids:

• 500 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.
• 500 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 500 calories.

Comparing minerals per 500 calories for Almonds vs Canned Spinach with Liquids:

• 500 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.
• 500 calories of Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Almonds provide inadequate amounts of Omega 3
• 500 calories of Canned Spinach with Liquids provide inadequate amounts of Omega 6