Comparing Nutrients in 5 ounces Cooked Malabar Spinach VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cooked Malabar Spinach	Blanched Almonds	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	1.14% 1.1g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	NA	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	NA	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.95% 3.84g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	NA	9.05% 6.56g	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	NA	0% 0g	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	NA	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	37% 14g	38g per day for Men 19-50 years
Protein	7.54% 4.22g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	9.13% 82.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.97% 1.1mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.38% 0.12mg	12.5% 0.16mg	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	40.4% 162μg	17.4% 69.5μg	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	9.3% 8.36mg	0% 0mg	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	NA	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Malabar Spinach	Blanched Almonds	Recommended Dietary Allowance
Calcium	17.6% 176mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	162% 1.46mg	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	26.2% 2.1mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	15.7% 0.36mg	113% 2.6mg	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	7.3% 51mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	5.2% 78mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	3.54% 131g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Malabar Spinach vs Blanched Almonds:

• Cooked Malabar Spinach has more Vitamin A, 2.3 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Vitamin B1, 5.5 times more Vitamin B2, 4.4 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Malabar Spinach vs Blanched Almonds:

• Cooked Malabar Spinach has 2.9 times more Sodium and 20.5 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Calcium, 9.3 times more Copper, 2.2 times more Iron, 5.6 times more Magnesium, 7.2 times more Manganese, 13.4 times more Phosphorus, 2.6 times more Potassium, 3.6 times more Selenium and 9.9 times more Zinc than Cooked Malabar Spinach.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds contain 25.7 times more Energy, 67.3 times more Fat, 6.9 times more Carbohydrate, 4.7 times more Fiber and 7.2 times more Protein than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.