Comparing Nutrients in 7 ounces Roasted Almonds VS Canned Spinach with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Roasted Almonds	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	41% 1187kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	4.46% 5.8g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	0.9% 0.65g	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	0.027% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	89% 802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	12.2% 0.16mg	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	27.3% 109μg	28.8% 115μg	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	29.8% 26.8mg	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	316% 47.4mg	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	630% 756μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	53% 532mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	25.6% 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	93% 7.4mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	42.5% 0.98mg	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	134% 935mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	42.2% 633mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Canned Spinach with Liquids and Salt:

• Dry Roasted Almonds have 4.3 times more Vitamin B1, 11.3 times more Vitamin B2, 13.4 times more Vitamin B3, 8.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 14.9 times more Vitamin E than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain more Vitamin A, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Canned Spinach Solids and Liquids with Salt have similar amounts of Vitamin B9 per 7 oz.
• Both Dry Roasted Almonds as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Almonds vs Canned Spinach with Liquids and Salt:

• Dry Roasted Almonds have 3.2 times more Calcium, 9.5 times more Copper, 2.4 times more Iron, 5 times more Magnesium, 4.5 times more Manganese, 14.7 times more Phosphorus, 3.1 times more Potassium, 1.7 times more Selenium and 7.9 times more Zinc than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 106.3 times more Sodium and 38.7 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds have 31.5 times more Energy, 142 times more Fat, 68.2 times more Saturated Fat, 562.8 times more Omega 6, 7.2 times more Carbohydrate, 14.7 times more Sugars, 6.8 times more Fiber and 9.9 times more Protein than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 12.2 times more Omega 3 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.