Comparing Nutrients in 100 calories Oil Roasted Almonds VS Canned Spinach

Weight per 100 calories

• Oil Roasted Almonds: 16.5g
• Canned Spinach: 435g

Oil Roasted Almonds have 26.4 times more energy per 100g than Canned Spinach. It has very high energy density when compared to other foods. Canned Spinach, Solids with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Oil Roasted Almonds or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.37% 9.1g	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	2.17% 0.69g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	48.4% 0.77g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.24% 2.9g	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	1.03% 0.75g	2.4% 1.74g	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	% 0.007g	NA	g per day for Men 19-50 years
Sucrose	% 0.72g	NA	g per day for Men 19-50 years
Fiber	4.55% 1.73g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Canned Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	237% 2130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.26% 0.015mg	5.8% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.9% 0.13mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.75% 0.038mg	4.1% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	33.4% 0.43mg	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	1.1% 4.45μg	107% 426μg	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	69% 62mg	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	28.5% 4.28mg	56.2% 8.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1672% 2007μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Canned Spinach	Recommended Dietary Allowance
Calcium	4.8% 48mg	55.2% 552mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	87% 0.78mg	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	7.58% 0.61mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	78.7% 330mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.41mg	113% 2.6mg	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	11% 76.8mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	44.2% 1504mg	3400mg per day for Men 19-50 years
Selenium	1.23% 0.68μg	11% 6.1μg	55μg per day for Men 19-50 years
Sodium	0.011% 0.16mg	93% 1400mg	1500mg per day for Men 19-50 years
Zinc	4.6% 0.51mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.012% 0.46g	10.8% 399g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Canned Spinach Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oil Roasted Almonds or Canned Spinach?

Lets compare vitamin content per 100 calories of Oil Roasted Almonds vs Canned Spinach:

• 100 kcal of Canned Spinach, Solids with Salt contain more Vitamin A, 4.6 times more Vitamin B1, 4.7 times more Vitamin B2, 2.8 times more Vitamin B3, 5.4 times more Vitamin B5, 22.4 times more Vitamin B6, 95.8 times more Vitamin B9, more Vitamin C, 2 times more Vitamin E and more Vitamin K than Oil Roasted Almonds.
• 100 calories of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Oil Roasted Almonds as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Oil Roasted Almonds vs Canned Spinach:

• 100 kcal of Canned Spinach, Solids with Salt contain 11.5 times more Calcium, 5 times more Copper, 16.5 times more Iron, 7.3 times more Magnesium, 6.4 times more Manganese, 2.5 times more Phosphorus, 13.1 times more Potassium, 9 times more Selenium, 8498 times more Sodium, 4 times more Zinc and 865.1 times more Water than Oil Roasted Almonds.
• 100 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oil Roasted Almonds have 4.2 times more Fat, 2 times more Saturated Fat and 15.5 times more Omega 6 than Canned Spinach.
• While 100 kcal of Canned Spinach, Solids with Salt contain more Omega 3, 5.1 times more Carbohydrate, 2.3 times more Sugars, 6 times more Fiber and 3.5 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Canned Spinach offer comparable quantities of Energy per 100 calories.
• 100 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 100 calories of Canned Spinach provide inadequate amounts of Omega 6