Comparing Nutrients in 7 ounces Frozen Spinach VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Frozen Spinach	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	2% 57.5kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.43% 8.35g	27% 35g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	12.5% 9.03g	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	0.49% 0.36g	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	% 0.48g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0.48g	% 8.7g	g per day for Men 19-50 years
Fiber	15% 5.75g	55% 21g	38g per day for Men 19-50 years
Protein	13% 7.2g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	129% 1163μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	18% 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	72% 288μg	13.4% 53.6μg	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	12% 11mg	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	38.4% 5.75mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	615% 738μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	25.6% 256mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	211% 1.9mg	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	47% 3.75mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	212% 4.9mg	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	14% 97mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.15% 5.56g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Spinach has more Vitamin A, 1.5 times more Vitamin B6, 5.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.5 times more Vitamin B2, 7.2 times more Vitamin B3, 2.4 times more Vitamin B5 and 9 times more Vitamin E than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Oil Roasted Almonds have similar amounts of Vitamin B1 per 7 oz.
• Both Unprepared Frozen Spinach as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Unprepared Frozen Spinach has 1.5 times more Selenium, 74 times more Sodium and 32.2 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.3 times more Calcium, 6.6 times more Copper, 1.9 times more Iron, 3.7 times more Magnesium, 3.5 times more Manganese, 9.5 times more Phosphorus, 2 times more Potassium and 5.5 times more Zinc than Unprepared Frozen Spinach.

Comparison of macro-nutrients per 7 ounces:

• Unprepared Frozen Spinach has more Omega 3 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 20.9 times more Energy, 96.8 times more Fat, 102.6 times more Saturated Fat, more Omega 6, 4.2 times more Carbohydrate, 7 times more Sugars, 3.6 times more Fiber and 5.8 times more Protein than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.