Comparing Nutrients in 7 ounces Roasted Almonds VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Spinach	39%	12%	49%

Macro Nutrients

	Roasted Almonds	Spinach	Recommended Dietary Allowance
Energy	41% 1187kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	0.3% 0.052g	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	5.54% 7.2g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	1.15% 0.83g	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	0.41% 0.3g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	% 9.43g	% 0.14g	g per day for Men 19-50 years
Fiber	57% 21.6g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	103% 931μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	8.98% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	29.8% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	28% 8.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.3% 109μg	96% 385μg	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	62% 55.8mg	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	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	799% 958μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Spinach	Recommended Dietary Allowance
Calcium	53% 532mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	28.7% 0.26mg	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	67.2% 5.38mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	77.4% 1.8mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	32.6% 1107mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Spinach per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Almonds versus 7 oz of Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Roasted Almonds have 6.3 times more Vitamin B2, 5 times more Vitamin B3, 4.9 times more Vitamin B5 and 11.8 times more Vitamin E than Spinach.
• While 7 oz of Raw Spinach contain more Vitamin A, 1.4 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Spinach provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 7 ounces of Spinach have insufficient amounts of Vitamin B5
• Both Dry Roasted Almonds as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Almonds vs Spinach:

• 7 ounces of Roasted Almonds have 2.7 times more Calcium, 8.5 times more Copper, 1.4 times more Iron, 3.5 times more Magnesium, 2.5 times more Manganese, 9.6 times more Phosphorus, 1.3 times more Potassium, 2 times more Selenium and 6.2 times more Zinc than Spinach.
• While 7 oz of Raw Spinach contain 26.3 times more Sodium and 37.9 times more Water than Dry Roasted Almonds.
• 7 ounces of Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 26 times more Energy, 134.7 times more Fat, 65 times more Saturated Fat, 497.9 times more Omega 6, 5.8 times more Carbohydrate, 11.6 times more Sugars, 5 times more Fiber and 7.3 times more Protein than Spinach.
• While 7 oz of Raw Spinach contain 13.8 times more Omega 3 than Dry Roasted Almonds.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3
• 7 ounces of Spinach provide inadequate amounts of Energy and Omega 6