Comparing Nutrients in 5 ounces Almonds VS Boiled Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Spinach with Salt	41%	8%	51%

Macro Nutrients

	Almonds	Boiled Spinach with Salt	Recommended Dietary Allowance
Energy	28.3% 821kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	4.1% 5.3g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	0.84% 0.61g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	53.5% 30g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Spinach with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	82.5% 743μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	25.7% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	4.34% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	4.1% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	51.7% 207μg	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	15.4% 14mg	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	242% 36.3mg	19.7% 2.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	583% 700μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Spinach with Salt	Recommended Dietary Allowance
Calcium	38% 381mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	27.4% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.34% 53.6μg	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	65.7% 5.26mg	63.3% 5.06mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	29.4% 123mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	57.6% 1.33mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	19.4% 661mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	29% 434mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	9.8% 1.08mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Boiled Spinach with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Almonds versus 5 oz of Boiled Spinach with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almonds vs Boiled Spinach with Salt:

• 5 ounces of Almonds have 2.2 times more Vitamin B1, 4.8 times more Vitamin B2, 7.4 times more Vitamin B3, 3.2 times more Vitamin B5 and 12.3 times more Vitamin E than Boiled Spinach with Salt.
• While 5 oz of Boiled and Drained Spinach with Salt contain more Vitamin A, 1.8 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• 5 ounces of Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Almonds as well as Boiled and Drained Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Almonds vs Boiled Spinach with Salt:

• 5 ounces of Almonds have 2 times more Calcium, 5.9 times more Copper, 3.1 times more Magnesium, 2.3 times more Manganese, 8.6 times more Phosphorus, 1.6 times more Potassium, 2.7 times more Selenium and 4.1 times more Zinc than Boiled Spinach with Salt.
• While 5 oz of Boiled and Drained Spinach with Salt contain 306 times more Sodium and 20.7 times more Water than Almonds.
• Both Almonds and Boiled Spinach with Salt contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almonds have 25.2 times more Energy, 192 times more Fat, 88.4 times more Saturated Fat, 724.9 times more Omega 6, 5.7 times more Carbohydrate, 10.1 times more Sugars, 5.2 times more Fiber and 7.1 times more Protein than Boiled Spinach with Salt.
• While 5 oz of Boiled and Drained Spinach with Salt contain 30.7 times more Omega 3 than Almonds.
• 5 ounces of Almonds provide inadequate amounts of Omega 3
• 5 ounces of Boiled Spinach with Salt provide inadequate amounts of Energy and Omega 6