Comparing Nutrients in 7 ounces Blanched Almonds VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Blanched Almonds	Boiled Spinach	Recommended Dietary Allowance
Energy	40.4% 1171kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	5.72% 7.44g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	1.18% 0.85g	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	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	76% 42.5g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	116% 1040μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	37% 0.48mg	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	24.3% 97μg	72.4% 290μg	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	21.6% 19.4mg	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	314% 47mg	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	816% 980μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Boiled Spinach	Recommended Dietary Allowance
Calcium	47% 468mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	38.4% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.88% 75μg	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	81.4% 6.5mg	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	80.7% 1.86mg	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	136% 955mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	27% 925mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Boiled Spinach:

• Blanched Almonds have 2 times more Vitamin B1, 3 times more Vitamin B2, 7.1 times more Vitamin B3, 2.2 times more Vitamin B5 and 11.4 times more Vitamin E than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains more Vitamin A, 2.1 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Boiled Spinach:

• Blanched Almonds have 1.7 times more Calcium, 5.9 times more Copper, 3.1 times more Magnesium, 2 times more Manganese, 8.6 times more Phosphorus, 1.4 times more Potassium, 2.1 times more Selenium and 3.9 times more Zinc than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 3.7 times more Sodium and 20.2 times more Water than Blanched Almonds.
• Both Blanched Almonds and Boiled and Drained Spinach have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 25.7 times more Energy, 202 times more Fat, 91.9 times more Saturated Fat, 727.4 times more Omega 6, 5 times more Carbohydrate, 10.8 times more Sugars, 4.1 times more Fiber and 7.2 times more Protein than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 23 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds as well as Boiled and Drained Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.