Comparing Nutrients in 100 grams Blanched Almonds VS Boiled Chopped Or Leaf Frozen Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Blanched Almonds	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	20.3% 590kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	5.38% 0.086g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	0.7% 0.51g	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	0.12% 0.09g	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	% 0.03g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 4.46g	% 0.21g	g per day for Men 19-50 years
Fiber	26% 9.9g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	7.16% 4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	67% 603μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	2.74% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	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	12.3% 49μg	30.3% 121μg	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	2.44% 2.2mg	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	158% 23.8mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	451% 541μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	23.6% 236mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	18% 0.16mg	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	41% 3.28mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	31% 0.72mg	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	68.7% 481mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	10% 5.5μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	2.4% 89g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Blanched Almonds have 2.4 times more Vitamin B1, 4 times more Vitamin B2, 8 times more Vitamin B3, 4.2 times more Vitamin B5 and 6.7 times more Vitamin E than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains more Vitamin A, 2.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Vitamin B6 per 100 g.
• Both Blanched Almonds as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Blanched Almonds have 1.5 times more Calcium, 6.4 times more Copper, 1.7 times more Iron, 3.3 times more Magnesium, 2.6 times more Manganese, 9.6 times more Phosphorus, 2.2 times more Potassium and 6.1 times more Zinc than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 1.7 times more Selenium, 16.9 times more Sodium and 19.7 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 17.4 times more Energy, 60.4 times more Fat, 109.8 times more Saturated Fat, more Omega 6, 3.9 times more Carbohydrate, 9.1 times more Sugars, 2.7 times more Fiber and 5.3 times more Protein than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 21.5 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.