Comparing Nutrients in 500 calories Oil Roasted Almonds VS Boiled New Zealand Spinach

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Boiled New Zealand Spinach: 4167g

Oil Roasted Almonds have 50.6 times more energy per 100g than Boiled New Zealand Spinach. It has very high energy density when compared to other foods. Boiled and Drained New Zealand Spinach having very low energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Boiled New Zealand Spinach?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled New Zealand Spinach	34%	10%	56%

Macro Nutrients

	Oil Roasted Almonds	Boiled New Zealand Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	3.5% 1.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	146% 2.33g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	68.3% 88.8g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	14.4% 10.4g	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	% 0.033g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	22.8% 8.65g	154% 58.3g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	97% 54g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	343% 4.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	213% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	760% 9.88mg	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	5.56% 22.2μg	83.3% 333μg	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	741% 667mg	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	143% 21.4mg	342% 51.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10139% 12167μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Boiled New Zealand Spinach	Recommended Dietary Allowance
Calcium	24% 240mg	200% 2000mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	356% 3.2mg	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	38% 3.03mg	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	317% 1333mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	953% 22mg	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	55% 384mg	131% 917mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	125% 4250mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	68% 37.5μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	297% 4458mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	117% 13mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	107% 3950g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Boiled New Zealand Spinach Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Boiled New Zealand Spinach?

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Boiled New Zealand Spinach:

• 500 kcal of Boiled and Drained New Zealand Spinach contain 16.5 times more Vitamin B1, 6.9 times more Vitamin B2, 5.4 times more Vitamin B3, 56.5 times more Vitamin B5, 101.6 times more Vitamin B6, 15 times more Vitamin B9, more Vitamin C, 2.4 times more Vitamin E and more Vitamin K than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Oil Roasted Almonds as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Boiled New Zealand Spinach:

• 500 kcal of Boiled and Drained New Zealand Spinach contain 8.3 times more Calcium, 4.1 times more Copper, 9.1 times more Iron, 5.9 times more Magnesium, 10.8 times more Manganese, 2.4 times more Phosphorus, 7.4 times more Potassium, 11.1 times more Selenium, 5412.4 times more Sodium, 5.1 times more Zinc and 1712.6 times more Water than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds have 6.4 times more Fat, 3.1 times more Saturated Fat and 24.3 times more Omega 6 than Boiled New Zealand Spinach.
• While 500 kcal of Boiled and Drained New Zealand Spinach contain more Omega 3, 6.1 times more Carbohydrate, 2.8 times more Sugars, 6.7 times more Fiber and 3.1 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled New Zealand Spinach offer comparable quantities of Energy per 500 calories.
• 500 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 500 calories of Boiled New Zealand Spinach provide inadequate amounts of Omega 6