Comparing Nutrients in 100 grams Boiled Spinach VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Boiled Spinach	Blanched Almonds	Recommended Dietary Allowance
Energy	0.79% 23kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	5.75% 0.092g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	72.7% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.9% 3.75g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	6.4% 4.63g	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% 0g	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	% 0.03g	g per day for Men 19-50 years
Sucrose	NA	% 4.46g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	26% 9.9g	38g per day for Men 19-50 years
Protein	5.3% 2.97g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	58.2% 524μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.15mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	8.85% 0.12mg	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	36.5% 146μg	12.3% 49μg	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	11% 9.8mg	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	14% 2.08mg	158% 23.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 494μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Blanched Almonds	Recommended Dietary Allowance
Calcium	13.6% 136mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	0.95% 37.8μg	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	44.6% 3.57mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	79.8% 1.84mg	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	8% 56mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	6.9% 0.76mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Spinach vs Blanched Almonds:

• Boiled and Drained Spinach has more Vitamin A, 2.1 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2 times more Vitamin B1, 3 times more Vitamin B2, 7.1 times more Vitamin B3, 2.2 times more Vitamin B5 and 11.4 times more Vitamin E than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Spinach vs Blanched Almonds:

• Boiled and Drained Spinach has 3.7 times more Sodium and 20.2 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Calcium, 5.9 times more Copper, 3.1 times more Magnesium, 2 times more Manganese, 8.6 times more Phosphorus, 1.4 times more Potassium, 2.1 times more Selenium and 3.9 times more Zinc than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Blanched Almonds have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Spinach has 23 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 25.7 times more Energy, 202 times more Fat, 91.9 times more Saturated Fat, 727.4 times more Omega 6, 5 times more Carbohydrate, 10.8 times more Sugars, 4.1 times more Fiber and 7.2 times more Protein than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.