Comparing Nutrients in 100 calories Boiled Chopped Or Leaf Frozen SpinachVS Almonds

Weight per 100 calories

Boiled Chopped Or Leaf Frozen Spinach

294g

Almonds

17.3g

Almonds have 17 times more energy per unit of mass than Boiled and Drained Chopped Or Leaf Frozen Spinach, which is very high in comparison to other foods. Boiled Chopped Or Leaf Frozen Spinach having low energy density.

Which food has more nutrients per 100 calories - Boiled Chopped Or Leaf Frozen Spinach or Almonds?

Macros Ratio

Protein Fat Carbs

Boiled Chopped Or Leaf Frozen Spinach

37%

18%

45%

Almonds

14%

72%

14%

100 kcal ▼

Macro Nutrients

Boiled Chopped Or Leaf Frozen 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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2.64%2.56g

Fat

8.9%8.62g

2.56 gvs8.62 g

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

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1.44%0.46g

Saturated Fat

2.05%0.66g

0.46 gvs0.66 g

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

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68%1.1g

Omega 3

0.032%0.001g

1.1 gvs0.001 g

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

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0%0g

Omega 6

12.5%2.13g

0 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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11%14g

Carbohydrate

2.86%3.72g

14 gvs3.72 g

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

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2.07%1.5g

Sugars

1.04%0.75g

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

1.5 gvs0.75 g

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

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0.37%0.26g

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]

0.26 gvs0.019 g

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

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%0.59g

Glucose

%0.029g

0.59 gvs0.029 g

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

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%0.62g

Sucrose

%0.68g

0.62 gvs0.68 g

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

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28.6%11g

Fiber

5.7%2.16g

11 gvs2.16 g

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

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21%11.8g

Protein

6.52%3.65g

11.8 gvs3.65 g

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

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Vitamins

Boiled Chopped Or Leaf Frozen Spinachvs Almonds

197%1774μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1774 μgvs0 μg

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

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19%0.23mg

Vitamin B1

2.95%0.035mg

Thiamine

0.23 mgvs0.035 mg

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

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40%0.52mg

Vitamin B2

15%0.2mg

Riboflavin

0.52 mgvs0.2 mg

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

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8.07%1.3mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

1.3 mgvs0.62 mg

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

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4.4%0.22mg

Vitamin B5

1.63%0.081mg

Pantothenic acid

0.22 mgvs0.081 mg

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

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30.8%0.4mg

Vitamin B6

1.82%0.024mg

Pyridoxine

0.4 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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89%356μg

Vitamin B9

1.9%7.6μg

Folates and Folic Acid

356 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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7.2%6.47mg

Vitamin C

0%0mg

Ascorbic acid

6.47 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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69.4%10.4mg

Vitamin E

29.5%4.43mg

Tocopherols and Tocotrienols

10.4 mgvs4.43 mg

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

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1325%1590μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1590 μgvs0 μg

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

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Minerals

Boiled Chopped Or Leaf Frozen Spinachvs Almonds

45%450mg

Calcium

4.65%46.5mg

450 mgvs46.5 mg

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

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52.6%0.47mg

Copper

19.8%0.18mg

0.47 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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72%5.76mg

Iron

8%0.64mg

5.76 mgvs0.64 mg

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

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57.4%241mg

Magnesium

11%46.6mg

241 mgvs46.6 mg

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

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92%2.1mg

Manganese

16.4%0.38mg

2.1 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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21%147mg

Phosphorus

12%83mg

147 mgvs83 mg

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

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26%888mg

Potassium

3.72%127mg

888 mgvs127 mg

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

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29.4%16μg

Selenium

1.3%0.71μg

16 μgvs0.71 μg

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

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19%285mg

Sodium

0.012%0.17mg

285 mgvs0.17 mg

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

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13%1.44mg

Zinc

4.9%0.54mg

1.44 mgvs0.54 mg

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

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7.07%262g

Water

0.021%0.76g

262 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 Chopped Or Leaf Frozen Spinach vs Almonds:

Boiled and Drained Chopped Or Leaf Frozen Spinach has more Vitamin A, 6.5 times more Vitamin B1, 2.6 times more Vitamin B2, 2.1 times more Vitamin B3, 2.7 times more Vitamin B5, 16.9 times more Vitamin B6, 46.8 times more Vitamin B9, more Vitamin C, 2.4 times more Vitamin E and more Vitamin K than Almonds.
Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Chopped Or Leaf Frozen Spinach vs Almonds:

Boiled and Drained Chopped Or Leaf Frozen Spinach has 9.7 times more Calcium, 2.7 times more Copper, 9 times more Iron, 5.2 times more Magnesium, 5.6 times more Manganese, 1.8 times more Phosphorus, 7 times more Potassium, 22.8 times more Selenium, 1651.9 times more Sodium, 2.7 times more Zinc and 343.4 times more Water than Almonds.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Chopped Or Leaf Frozen Spinach has 2106 times more Omega 3, 3.8 times more Carbohydrate, 2 times more Sugars, 5 times more Fiber and 3.2 times more Protein than Almonds.
While Almonds contain 3.4 times more Fat, 1.4 times more Saturated Fat and more Omega 6 than Boiled and Drained Chopped Or Leaf Frozen Spinach.
Both Boiled and Drained Chopped Or Leaf Frozen Spinach and Almonds have similar amounts of Energy per 100 kcal.
Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Chopped Or Leaf Frozen SpinachVS Crookneck And Straightneck Summer SquashAlmondsVS Crookneck And Straightneck Summer SquashBoiled Chopped Or Leaf Frozen SpinachVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 100 calories Boiled Chopped Or Leaf Frozen SpinachVS Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Chopped Or Leaf Frozen Spinach or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: