Comparing Nutrients in 7 ounces Canned Spinach with Liquids VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Canned Spinach with Liquids	Blanched Almonds	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.46% 5.8g	28.5% 37g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	12.7% 9.2g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	7.48% 4.2g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	89% 802μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.36% 0.54mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.5% 0.075mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	17.6% 0.23mg	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	28.8% 115μg	24.3% 97μg	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	29.8% 26.8mg	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	21% 3.18mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	630% 756μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Blanched Almonds	Recommended Dietary Allowance
Calcium	16.5% 165mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	226% 2.04mg	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	39% 3.14mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	42.5% 0.98mg	158% 3.64mg	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	9.07% 63.5mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	9.92% 149mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	5% 185g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Spinach with Liquids vs Blanched Almonds:

• Canned Spinach Solids and Liquids have more Vitamin A, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 10.6 times more Vitamin B1, 6.7 times more Vitamin B2, 12.9 times more Vitamin B3, 8.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 14.8 times more Vitamin E than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Blanched Almonds have similar amounts of Vitamin B9 per 7 oz.
• Both Canned Spinach Solids and Liquids as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Spinach with Liquids vs Blanched Almonds:

• Canned Spinach Solids and Liquids have 3.9 times more Sodium and 20.7 times more Water than Blanched Almonds.
• While Blanched Almonds contain 2.8 times more Calcium, 8.9 times more Copper, 2.1 times more Iron, 4.8 times more Magnesium, 3.7 times more Manganese, 15 times more Phosphorus, 2.9 times more Potassium, 2.7 times more Selenium and 7.1 times more Zinc than Canned Spinach Solids and Liquids.

Comparison of macro-nutrients per 7 ounces:

• Canned Spinach Solids and Liquids have 30.5 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 31.1 times more Energy, 141.9 times more Fat, 65.9 times more Saturated Fat, 537.6 times more Omega 6, 6.4 times more Carbohydrate, 14 times more Sugars, 4.5 times more Fiber and 10.1 times more Protein than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.