Comparing Nutrients in 100 grams Roasted Almonds VS Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Spinach Spaghetti	15%	4%	81%

Macro Nutrients

	Roasted Almonds	Spinach Spaghetti	Recommended Dietary Allowance
Energy	20.6% 598kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	1.6% 1.57g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	4.63% 0.074g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	3.33% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	57.5% 75g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	3.75% 2.72g	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	0.014% 0.01g	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	% 0.01g	NA	g per day for Men 19-50 years
Sucrose	% 4.75g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	28% 10.6g	38g per day for Men 19-50 years
Protein	37.4% 21g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.56% 23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	28.4% 4.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	25% 0.32mg	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	13.8% 55μg	12% 48μg	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	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	159% 24mg	4.93% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	126% 152μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Spinach Spaghetti	Recommended Dietary Allowance
Calcium	27% 268mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	55.4% 0.5mg	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	46.6% 3.73mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	41.4% 174mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	115% 2.65mg	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	67.3% 471mg	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	11% 376mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	115% 63.5μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	2.4% 36mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	25% 2.76mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.23% 8.34g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 6.1 times more Vitamin B2 and 32.3 times more Vitamin E than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains more Vitamin A, 4.8 times more Vitamin B1, 1.3 times more Vitamin B3, 3.8 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dry Spinach Spaghetti have similar amounts of Vitamin B9 per 100 g.
• Both Dry Roasted Almonds as well as Dry Spinach Spaghetti have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Almonds vs Spinach Spaghetti :

• Dry Roasted Almonds have 4.6 times more Calcium, 2.2 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus and 1.9 times more Potassium than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 31.8 times more Selenium and 12 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dry Spinach Spaghetti have similar amounts of Manganese and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Almonds have 1.6 times more Energy, 33.5 times more Fat, 18.1 times more Saturated Fat, 22.9 times more Omega 6, 1.8 times more Sugars and 1.6 times more Protein than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 7.4 times more Omega 3 and 3.6 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dry Spinach Spaghetti have similar amounts of Fiber per 100 g.
• Both Dry Roasted Almonds as well as Dry Spinach Spaghetti have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.