Comparing Nutrients in 5 ounces Almonds VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Spinach	39%	12%	49%

Macro Nutrients

	Almonds	Spinach	Recommended Dietary Allowance
Energy	28.3% 821kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	12.2% 0.2g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.22% 0.037g	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	3.96% 5.15g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	0.82% 0.6g	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	0.29% 0.21g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 0.099g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	53.5% 30g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Almonds	Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	74% 665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	6.4% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	1.84% 0.092mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	20% 6.02μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	68.7% 275μg	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	44.3% 40mg	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% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	570% 684μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Spinach	Recommended Dietary Allowance
Calcium	38% 381mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	20.5% 0.18mg	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	65.7% 5.26mg	48% 3.84mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	55.3% 1.27mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	23.3% 791mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	7.47% 112mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	3.5% 130g	3700g per day for Men 19-50 years

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

• Almonds have 2.6 times more Vitamin B1, 6 times more Vitamin B2, 5 times more Vitamin B3, 7.2 times more Vitamin B5, 13.4 times more Vitamin B7 and 12.6 times more Vitamin E than Raw Spinach.
• While Raw Spinach contains more Vitamin A, 1.4 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Spinach:

• Almonds have 2.7 times more Calcium, 7.9 times more Copper, 1.4 times more Iron, 3.4 times more Magnesium, 2.4 times more Manganese, 9.8 times more Phosphorus, 1.3 times more Potassium, 4.1 times more Selenium and 5.9 times more Zinc than Raw Spinach.
• While Raw Spinach contains 79 times more Sodium and 20.7 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 25.2 times more Energy, 128 times more Fat, 60.3 times more Saturated Fat, 474 times more Omega 6, 5.9 times more Carbohydrate, 10.4 times more Sugars, 5.7 times more Fiber and 7.4 times more Protein than Raw Spinach.
• While Raw Spinach contains 46 times more Omega 3 than Almonds.
• Both Almonds as well as Raw Spinach have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.