Comparing Nutrients in 100 calories Boiled New Zealand SpinachVS Almonds

Weight per 100 calories

Boiled New Zealand Spinach

833g

Almonds

17.3g

Almonds have 48.3 times more energy per unit of mass than Boiled and Drained New Zealand Spinach, which is very high in comparison to other foods. Boiled New Zealand Spinach having very low energy density.

Which food has more nutrients per 100 calories - Boiled New Zealand Spinach or Almonds?

Macros Ratio

Protein Fat Carbs

Boiled New Zealand Spinach

34%

10%

56%

Almonds

14%

72%

14%

100 kcal ▼

Macro Nutrients

Boiled New Zealand Spinachvs Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.46%1.4g

Fat

8.9%8.62g

1.4 gvs8.62 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.7%0.23g

Saturated Fat

2.05%0.66g

0.23 gvs0.66 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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29%0.47g

Omega 3

0.032%0.001g

0.47 gvs0.001 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.54%0.092g

Omega 6

12.5%2.13g

0.092 gvs2.13 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13.7%17.8g

Carbohydrate

2.86%3.72g

17.8 gvs3.72 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.87%2.1g

Sugars

1.04%0.75g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.1 gvs0.75 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.026%0.019g

≤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]

NA gvs0.019 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.029g

NA gvs0.029 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.68g

NA gvs0.68 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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30.7%11.7g

Fiber

5.7%2.16g

11.7 gvs2.16 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.3%11g

Protein

6.52%3.65g

11 gvs3.65 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled New Zealand Spinachvs Almonds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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21%0.25mg

Vitamin B1

2.95%0.035mg

Thiamine

0.25 mgvs0.035 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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68.6%0.89mg

Vitamin B2

15%0.2mg

Riboflavin

0.89 mgvs0.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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20.3%3.25mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

3.25 mgvs0.62 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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42.7%2.13mg

Vitamin B5

1.63%0.081mg

Pantothenic acid

2.13 mgvs0.081 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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152%1.98mg

Vitamin B6

1.82%0.024mg

Pyridoxine

1.98 mgvs0.024 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

33%9.84μg

Biotin

NA μgvs9.84 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16.7%66.7μg

Vitamin B9

1.9%7.6μg

Folates and Folic Acid

66.7 μgvs7.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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148%133mg

Vitamin C

0%0mg

Ascorbic acid

133 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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68.3%10.3mg

Vitamin E

29.5%4.43mg

Tocopherols and Tocotrienols

10.3 mgvs4.43 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2028%2433μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2433 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled New Zealand Spinachvs Almonds

40%400mg

Calcium

4.65%46.5mg

400 mgvs46.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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71.3%0.64mg

Copper

19.8%0.18mg

0.64 mgvs0.18 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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68.8%5.5mg

Iron

8%0.64mg

5.5 mgvs0.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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63.5%267mg

Magnesium

11%46.6mg

267 mgvs46.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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191%4.4mg

Manganese

16.4%0.38mg

4.4 mgvs0.38 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

17.4%7.82μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs7.82 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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26%183mg

Phosphorus

12%83mg

183 mgvs83 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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25%850mg

Potassium

3.72%127mg

850 mgvs127 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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13.6%7.5μg

Selenium

1.3%0.71μg

7.5 μgvs0.71 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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59.4%892mg

Sodium

0.012%0.17mg

892 mgvs0.17 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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23.5%2.6mg

Zinc

4.9%0.54mg

2.6 mgvs0.54 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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21.4%790g

Water

0.021%0.76g

790 gvs0.76 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled New Zealand Spinach vs Almonds:

Boiled and Drained New Zealand Spinach has 7.1 times more Vitamin B1, 4.5 times more Vitamin B2, 5.2 times more Vitamin B3, 26.2 times more Vitamin B5, 83.5 times more Vitamin B6, 8.8 times more Vitamin B9, more Vitamin C, 2.3 times more Vitamin E and more Vitamin K than Almonds.
Both Boiled and Drained New Zealand Spinach as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled New Zealand Spinach vs Almonds:

Boiled and Drained New Zealand Spinach has 8.6 times more Calcium, 3.6 times more Copper, 8.6 times more Iron, 5.7 times more Magnesium, 11.6 times more Manganese, 2.2 times more Phosphorus, 6.7 times more Potassium, 10.6 times more Selenium, 5162.8 times more Sodium, 4.8 times more Zinc and 1037.2 times more Water than Almonds.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained New Zealand Spinach has 900.7 times more Omega 3, 4.8 times more Carbohydrate, 2.8 times more Sugars, 5.4 times more Fiber and 3 times more Protein than Almonds.
While Almonds contain 6.1 times more Fat, 2.9 times more Saturated Fat and 23.2 times more Omega 6 than Boiled and Drained New Zealand Spinach.
Both Boiled and Drained New Zealand Spinach and Almonds have similar amounts of Energy per 100 kcal.
Both Boiled and Drained New Zealand Spinach as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled New Zealand SpinachVS OkraAlmondsVS OkraBoiled New Zealand SpinachVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 100 calories Boiled New Zealand SpinachVS Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled New Zealand Spinach or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: