Comparing Nutrients in 500 calories Blanched Almonds VS Canned Spinach

Weight per 500 calories

• Blanched Almonds: 84.7g
• Canned Spinach: 2174g

Blanched Almonds have 25.7 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 - Blanched Almonds or Canned Spinach?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Blanched Almonds	Canned Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	5.5% 1.76g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	242% 3.87g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	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	12% 16g	57% 74g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	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% 0g	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	% 0.025g	NA	g per day for Men 19-50 years
Sucrose	% 3.78g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	137% 52g	38g per day for Men 19-50 years
Protein	32.4% 18g	109% 61g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	13.5% 0.16mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	52.7% 8.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.5μg	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	134% 20mg	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

	Blanched Almonds	Canned Spinach	Recommended Dietary Allowance
Calcium	20% 200mg	276% 2761mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	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	34.7% 2.78mg	625% 50mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	393% 1652mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	564% 13mg	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	58.2% 408mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	221% 7522mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	467% 7000mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	54% 1995g	3700g per day for Men 19-50 years

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

• Canned Spinach, Solids with Salt contain more Vitamin A, 2.1 times more Vitamin B1, 5 times more Vitamin B2, 2.8 times more Vitamin B3, 3.8 times more Vitamin B5, 22.3 times more Vitamin B6, 51.3 times more Vitamin B9, more Vitamin C, 2.1 times more Vitamin E and more Vitamin K than Blanched Almonds.
• Both Blanched 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 Blanched Almonds vs Canned Spinach:

• Canned Spinach, Solids with Salt contain 13.8 times more Calcium, 4.5 times more Copper, 18 times more Iron, 7.3 times more Magnesium, 8.3 times more Manganese, 2.3 times more Phosphorus, 13.5 times more Potassium, 11.2 times more Selenium, 434.7 times more Sodium, 4 times more Zinc and 522 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 4.1 times more Fat, 1.9 times more Saturated Fat and 14.6 times more Omega 6 than Canned Spinach, Solids with Salt.
• While Canned Spinach, Solids with Salt contain 1141.5 times more Omega 3, 4.7 times more Carbohydrate, 2.2 times more Sugars, 6.2 times more Fiber and 3.4 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Canned Spinach, Solids with Salt have similar amounts of Energy per 500 kcal.
• Both Blanched Almonds as well as Canned Spinach, Solids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.