Comparing Nutrients in 100 grams Spinach VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Almonds	14%	72%	14%

Macro Nutrients

	Spinach	Almonds	Recommended Dietary Allowance
Energy	0.79% 23kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	8.63% 0.14g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.8% 3.63g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	0.58% 0.42g	6% 4.35g	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	0.21% 0.15g	0.15% 0.11g	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	% 0.11g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 0.07g	% 3.95g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	33% 12.5g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Spinach	Almonds	Recommended Dietary Allowance
Vitamin A	52% 469μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.53% 0.72mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.065mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14% 4.25μg	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.5% 194μg	11% 44μg	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	31.2% 28mg	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	13.5% 2.03mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	402% 483μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Almonds	Recommended Dietary Allowance
Calcium	9.9% 99mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	115% 1.03mg	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	34% 2.7mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	19% 79mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7% 49mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	5.27% 79mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.12% 4.4g	3700g per day for Men 19-50 years

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

• Raw Spinach has more Vitamin A, 1.4 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 2.6 times more Vitamin B1, 6 times more Vitamin B2, 5 times more Vitamin B3, 7.2 times more Vitamin B5, 13.4 times more Vitamin B7 and 12.6 times more Vitamin E than Raw Spinach.
• Both Raw Spinach as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Spinach vs Almonds:

• Raw Spinach has 79 times more Sodium and 20.7 times more Water than Almonds.
• While Almonds contain 2.7 times more Calcium, 7.9 times more Copper, 1.4 times more Iron, 3.4 times more Magnesium, 2.4 times more Manganese, 9.8 times more Phosphorus, 1.3 times more Potassium, 4.1 times more Selenium and 5.9 times more Zinc than Raw Spinach.

Comparison of macro-nutrients per 100 grams:

• Raw Spinach has 46 times more Omega 3 than Almonds.
• While Almonds contain 25.2 times more Energy, 128 times more Fat, 60.3 times more Saturated Fat, 474 times more Omega 6, 5.9 times more Carbohydrate, 10.4 times more Sugars, 5.7 times more Fiber and 7.4 times more Protein than Raw Spinach.
• Both Raw Spinach as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.