Comparing Nutrients in 500 calories Almonds VS Canned Spinach

Weight per 500 calories

• Almonds: 86.4g
• Canned Spinach: 2174g

Almonds have 25.2 times more energy per 100g than Canned Spinach. It has very high energy density when compared to other foods. Canned Spinach, Solids with Salt having very low energy density.

Which food has more nutrients per 500 calories - Almonds or Canned Spinach?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Almonds	Canned Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	5.5% 1.76g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	242% 3.87g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	4.2% 0.72g	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	57% 74g	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	137% 52g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	109% 61g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	1184% 10652μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	52.7% 8.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	167% 2.17mg	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	533% 2130μg	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	345% 311mg	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	8362% 10035μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Spinach	Recommended Dietary Allowance
Calcium	23.2% 232mg	276% 2761mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	435% 3.9mg	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	625% 50mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	393% 1652mg	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	137% 957mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	221% 7522mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	467% 7000mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	54% 1995g	3700g per day for Men 19-50 years

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

• Canned Spinach, Solids with Salt contain more Vitamin A, 2 times more Vitamin B1, 3.1 times more Vitamin B2, 2.7 times more Vitamin B3, 2.5 times more Vitamin B5, 18.4 times more Vitamin B6, 56.1 times more Vitamin B9, more Vitamin C, 1.9 times more Vitamin E and more Vitamin K than Almonds.
• Both Almonds as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Canned Spinach:

• Canned Spinach, Solids with Salt contain 11.9 times more Calcium, 4.4 times more Copper, 15.6 times more Iron, 7.1 times more Magnesium, 6.9 times more Manganese, 2.3 times more Phosphorus, 11.9 times more Potassium, 8.6 times more Selenium, 8106 times more Sodium, 3.7 times more Zinc and 523.9 times more Water than Almonds.

Comparison of macro-nutrients per 500 calories:

• Almonds have 4 times more Fat, 1.9 times more Saturated Fat and 14.8 times more Omega 6 than Canned Spinach, Solids with Salt.
• While Canned Spinach, Solids with Salt contain 1493.7 times more Omega 3, 4 times more Carbohydrate, 2.3 times more Sugars, 4.8 times more Fiber and 3.3 times more Protein than Almonds.
• Both Almonds and Canned Spinach, Solids with Salt have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Canned Spinach, Solids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.