Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Canned Spinach

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Oil Roasted Almonds	Canned Spinach	Recommended Dietary Allowance
Energy	41.5% 1205kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	0.39% 0.065g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	5.2% 6.75g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	1.1% 0.79g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	75.2% 42g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Canned Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	108% 972μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	1.87% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	15.3% 0.2mg	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	13.4% 53.6μg	48.6% 194μg	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	31.5% 28.4mg	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	344% 51.5mg	25.7% 3.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	763% 916μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Canned Spinach	Recommended Dietary Allowance
Calcium	57.7% 577mg	25.2% 252mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	39.7% 0.36mg	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	91% 7.3mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	51.5% 1.2mg	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	132% 925mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	42.6% 639mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	4.92% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Canned Spinach per 7 oz

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

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

• 7 ounces of Oil Roasted Almonds have 5.8 times more Vitamin B1, 5.7 times more Vitamin B2, 9.4 times more Vitamin B3, 4.9 times more Vitamin B5 and 13.4 times more Vitamin E than Canned Spinach.
• While 7 oz of Canned Spinach, Solids with Salt contain more Vitamin A, 3.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Canned Spinach provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 7 ounces of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Oil Roasted Almonds as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Canned Spinach:

• 7 ounces of Oil Roasted Almonds have 2.3 times more Calcium, 5.3 times more Copper, 1.6 times more Iron, 3.6 times more Magnesium, 4.1 times more Manganese, 10.6 times more Phosphorus, 2 times more Potassium, 2.9 times more Selenium and 6.7 times more Zinc than Canned Spinach.
• While 7 oz of Canned Spinach, Solids with Salt contain 322 times more Sodium and 32.8 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 26.4 times more Energy, 110.3 times more Fat, 52 times more Saturated Fat, 409.7 times more Omega 6, 5.2 times more Carbohydrate, 11.4 times more Sugars, 4.4 times more Fiber and 7.6 times more Protein than Canned Spinach.
• While 7 oz of Canned Spinach, Solids with Salt contain more Omega 3 than Oil Roasted Almonds.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 7 ounces of Canned Spinach provide inadequate amounts of Energy and Omega 6