Comparing Nutrients in 100 grams Oil Roasted Almonds VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Spinach	39%	12%	49%

Macro Nutrients

	Oil Roasted Almonds	Spinach	Recommended Dietary Allowance
Energy	21% 607kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.2% 0.063g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.63% 0.14g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	2.8% 3.63g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	0.58% 0.42g	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	0.21% 0.15g	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	% 0.04g	% 0.11g	g per day for Men 19-50 years
Sucrose	% 4.38g	% 0.07g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	38% 21.2g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	52% 469μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	4.53% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14% 4.25μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.75% 27μg	48.5% 194μg	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	31.2% 28mg	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	173% 26mg	13.5% 2.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	402% 483μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Spinach	Recommended Dietary Allowance
Calcium	29% 291mg	9.9% 99mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	14.4% 0.13mg	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% 3.68mg	34% 2.7mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	19% 79mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	39% 0.9mg	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	66.6% 466mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	5.27% 79mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Spinach per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Almonds versus 100 g of Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Oil Roasted Almonds have 4.1 times more Vitamin B2, 5.1 times more Vitamin B3, 3.5 times more Vitamin B5 and 12.8 times more Vitamin E than Spinach.
• While 100 g of Raw Spinach contain more Vitamin A, 1.7 times more Vitamin B6, 7.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Spinach provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 100 grams of Spinach have insufficient amounts of Vitamin B5
• Both Oil Roasted Almonds as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Oil Roasted Almonds have 2.9 times more Calcium, 7.3 times more Copper, 1.4 times more Iron, 3.5 times more Magnesium, 2.7 times more Manganese, 9.5 times more Phosphorus, 1.3 times more Potassium, 4.1 times more Selenium and 5.8 times more Zinc than Spinach.
• While 100 g of Raw Spinach contain 79 times more Sodium and 32.6 times more Water than Oil Roasted Almonds.
• 100 grams of Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Almonds have 26.4 times more Energy, 141.5 times more Fat, 66.8 times more Saturated Fat, 520 times more Omega 6, 4.9 times more Carbohydrate, 10.8 times more Sugars, 4.8 times more Fiber and 7.4 times more Protein than Spinach.
• While 100 g of Raw Spinach contain more Omega 3 than Oil Roasted Almonds.
• 100 grams of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 100 grams of Spinach provide inadequate amounts of Energy and Omega 6