Comparing Nutrients in 5 ounces Blanched Almonds VS Boiled Chopped Or Leaf Frozen Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Blanched Almonds	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	29% 836kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	7.6% 0.12g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	5.23% 6.8g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	1% 0.72g	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	0.18% 0.13g	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	% 0.043g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 0.3g	g per day for Men 19-50 years
Fiber	37% 14g	14% 5.24g	38g per day for Men 19-50 years
Protein	54% 30.3g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	95% 855μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	2.13% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	15% 0.19mg	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	17.4% 69.5μg	43% 172μg	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	3.46% 3.1mg	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	224% 33.7mg	33.5% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	639% 766μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	33.5% 335mg	21.7% 217mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	25.4% 0.23mg	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	58% 4.65mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	44% 1mg	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	97% 682mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	12.6% 428mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Blanched Almonds have 2.4 times more Vitamin B1, 4 times more Vitamin B2, 8 times more Vitamin B3, 4.2 times more Vitamin B5 and 6.7 times more Vitamin E than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains more Vitamin A, 2.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Vitamin B6 per 5 oz.
• Both Blanched Almonds as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Blanched Almonds have 1.5 times more Calcium, 6.4 times more Copper, 1.7 times more Iron, 3.3 times more Magnesium, 2.6 times more Manganese, 9.6 times more Phosphorus, 2.2 times more Potassium and 6.1 times more Zinc than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 1.7 times more Selenium, 16.9 times more Sodium and 19.7 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 17.4 times more Energy, 60.4 times more Fat, 109.8 times more Saturated Fat, more Omega 6, 3.9 times more Carbohydrate, 9.1 times more Sugars, 2.7 times more Fiber and 5.3 times more Protein than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 21.5 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.