Comparing Nutrients in 100 grams New Zealand Spinach VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
New Zealand Spinach	34%	10%	56%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	New Zealand Spinach	Roasted Almonds	Recommended Dietary Allowance
Energy	0.48% 14kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	4.13% 0.066g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.92% 2.5g	16% 21g	130g per day for Men 19-50 years
Sugars	0.4% 0.29g	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	28.7% 11g	38g per day for Men 19-50 years
Protein	2.68% 1.5g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	New Zealand Spinach	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	10.5% 0.14mg	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	3.75% 15μg	13.8% 55μg	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	33.3% 30mg	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	9.47% 1.42mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	281% 337μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Roasted Almonds	Recommended Dietary Allowance
Calcium	5.8% 58mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	10.3% 0.093mg	122% 1.1mg	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	10% 0.8mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	97% 2.23mg	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	4% 28mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	3.82% 130mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	3.45% 0.38mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	2.54% 94g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of New Zealand Spinach vs Roasted Almonds:

• Raw New Zealand Spinach has 2.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.9 times more Vitamin B1, 9.2 times more Vitamin B2, 7.3 times more Vitamin B3, 3.7 times more Vitamin B9 and 16.8 times more Vitamin E than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach and Dry Roasted Almonds have similar amounts of Vitamin B5 per 100 g.
• Both Raw New Zealand Spinach as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for New Zealand Spinach vs Roasted Almonds:

• Raw New Zealand Spinach has 43.3 times more Sodium and 39 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.6 times more Calcium, 11.8 times more Copper, 4.7 times more Iron, 7.2 times more Magnesium, 3.5 times more Manganese, 16.8 times more Phosphorus, 5.5 times more Potassium, 2.9 times more Selenium and 8.7 times more Zinc than Raw New Zealand Spinach.

Comparison of macro-nutrients per 100 grams:

• Raw New Zealand Spinach has 6.6 times more Omega 3 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 42.7 times more Energy, 262.7 times more Fat, 127.9 times more Saturated Fat, 995.8 times more Omega 6, 8.4 times more Carbohydrate, 16.8 times more Sugars, 7.3 times more Fiber and 14 times more Protein than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.