Comparing Nutrients in 5 ounces Vinespinach VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Vinespinach	31%	11%	58%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Vinespinach	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	0.93% 27kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	NA	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.7% 4.8g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	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	NA	39% 15g	38g per day for Men 19-50 years
Protein	4.56% 2.55g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Vinespinach	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	63% 567μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	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	1.5% 0.075mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	49.6% 198μg	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	161% 145mg	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	NA	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vinespinach	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	15.5% 155mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	21.3% 1.7mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	45.3% 1.04mg	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	10.5% 73.7mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	21.3% 723mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.54% 0.61mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	3.57% 132g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Vinespinach VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Vinespinach 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 Vinespinach vs Oil Roasted Almonds:

• 5 ounces of Vinespinach have more Vitamin A, 2 times more Vitamin B6, 5.2 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.8 times more Vitamin B1, 5 times more Vitamin B2, 7.3 times more Vitamin B3 and 4.3 times more Vitamin B5 than Raw Vinespinach.
• 5 ounces of Vinespinach have insufficient amounts of Vitamin B5
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Vinespinach as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Vinespinach vs Oil Roasted Almonds:

• 5 ounces of Vinespinach have 33.3 times more Water than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.7 times more Calcium, 8.9 times more Copper, 3.1 times more Iron, 4.2 times more Magnesium, 3.3 times more Manganese, 9 times more Phosphorus, 1.4 times more Potassium, 5.1 times more Selenium and 7.1 times more Zinc than Raw Vinespinach.
• 5 ounces of Vinespinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oil Roasted Almonds contain 31.9 times more Energy, 183.9 times more Fat, 5.2 times more Carbohydrate and 11.8 times more Protein than Raw Vinespinach.
• 5 ounces of Vinespinach provide inadequate amounts of Energy