Comparing Nutrients in 5 ounces New Zealand Spinach VS Oil Roasted Almonds

Macros Ratio

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

Macro Nutrients

	New Zealand Spinach	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	0.68% 20kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	5.85% 0.094g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.73% 3.54g	19.3% 25g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	8.9% 6.45g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	39% 15g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	New Zealand Spinach	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.85% 0.44mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	13% 0.17mg	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	5.3% 21.3μg	9.57% 38.3μg	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	47.2% 42.5mg	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	13.4% 2mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	398% 478μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	150% 1.35mg	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	14% 1.13mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	39.4% 0.91mg	152% 3.5mg	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	5.67% 39.7mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	12.3% 184mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: New Zealand Spinach VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of New Zealand Spinach versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of New Zealand Spinach vs Oil Roasted Almonds:

• 5 ounces of New Zealand Spinach have 1.4 times more Vitamin B5, 2.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.3 times more Vitamin B1, 6 times more Vitamin B2, 7.3 times more Vitamin B3, 1.8 times more Vitamin B9 and 18.3 times more Vitamin E than Raw New Zealand Spinach.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Raw New Zealand Spinach as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for New Zealand Spinach vs Oil Roasted Almonds:

• 5 ounces of New Zealand Spinach have 130 times more Sodium and 33.6 times more Water than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 5 times more Calcium, 10.3 times more Copper, 4.6 times more Iron, 7 times more Magnesium, 3.8 times more Manganese, 16.6 times more Phosphorus, 5.4 times more Potassium, 5.9 times more Selenium and 8.1 times more Zinc than Raw New Zealand Spinach.
• 5 ounces of New Zealand Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of New Zealand Spinach have more Omega 3 than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 43.4 times more Energy, 275.9 times more Fat, 131.5 times more Saturated Fat, 1039.9 times more Omega 6, 7.1 times more Carbohydrate, 15.7 times more Sugars, 7 times more Fiber and 14.2 times more Protein than Raw New Zealand Spinach.
• 5 ounces of New Zealand Spinach provide inadequate amounts of Energy, Omega 6 and Carbohydrate
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3