Comparing Nutrients in 5 ounces Canned Spinach with Liquids VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Almonds	14%	72%	14%

Macro Nutrients

	Canned Spinach with Liquids	Almonds	Recommended Dietary Allowance
Energy	0.93% 27kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	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	3.2% 4.14g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	5.34% 3g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Almonds	Recommended Dietary Allowance
Vitamin A	63.6% 573μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.08% 0.054mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20.6% 82.2μg	15.6% 62.4μg	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	21.3% 19mg	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	15% 2.27mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	450% 540μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Almonds	Recommended Dietary Allowance
Calcium	11.8% 118mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	18.3% 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	28% 2.24mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.48% 45.4mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	7.1% 106mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	3.57% 132g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Canned Spinach Solids and Liquids have more Vitamin A, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 11.4 times more Vitamin B1, 10.7 times more Vitamin B2, 13.4 times more Vitamin B3, 12.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 16 times more Vitamin E than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Spinach with Liquids vs Almonds:

• Canned Spinach Solids and Liquids have 75 times more Sodium and 21.1 times more Water than Almonds.
• While Almonds contain 3.2 times more Calcium, 8.9 times more Copper, 2.3 times more Iron, 4.8 times more Magnesium, 4.4 times more Manganese, 15 times more Phosphorus, 3.2 times more Potassium, 3.4 times more Selenium and 7.4 times more Zinc than Canned Spinach Solids and Liquids.

Comparison of macro-nutrients per 5 ounces:

• Canned Spinach Solids and Liquids have 40.7 times more Omega 3 than Almonds.
• While Almonds contain 30.5 times more Energy, 134.9 times more Fat, 63.4 times more Saturated Fat, 535.8 times more Omega 6, 7.4 times more Carbohydrate, 13.2 times more Sugars, 5.7 times more Fiber and 10 times more Protein than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.