Comparing Nutrients in 1 kilogram Canned Spinach with LiquidsVS Oil Roasted Almonds

Macros Ratio

Protein Fat Carbs

Canned Spinach with Liquids

36%

14%

50%

Oil Roasted Almonds

13%

76%

11%

1 kg ▼

Macro Nutrients

Canned Spinach with Liquidsvs Oil Roasted Almonds

6.55%190kcal

Energy

209%6070kcal

190 kcalvs6070 kcal

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

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3.8%3.7g

Fat

569%552g

3.7 gvs552 g

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

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1.88%0.6g

Saturated Fat

132%42g

0.6 gvs42 g

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

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76.3%1.22g

Omega 3

0%0g

1.22 gvs0 g

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

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1.35%0.23g

Omega 6

795%135g

0.23 gvs135 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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22.5%29g

Carbohydrate

136%177g

29 gvs177 g

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

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4.55%3.3g

Sugars

62.8%45.5g

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

3.3 gvs45.5 g

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

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Fructose

0%0g

≤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 g

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

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Glucose

%0.4g

NA gvs0.4 g

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

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Sucrose

%43.8g

NA gvs43.8 g

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

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58%22g

Fiber

276%105g

22 gvs105 g

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

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37.7%21g

Protein

379%212g

21 gvs212 g

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

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Vitamins

Canned Spinach with Liquidsvs Oil Roasted Almonds

449%4040μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

4040 μgvs0 μg

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

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15%0.18mg

Vitamin B1

76.7%0.92mg

Thiamine

0.18 mgvs0.92 mg

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

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81.5%1.06mg

Vitamin B2

601%7.8mg

Riboflavin

1.06 mgvs7.8 mg

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

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17%2.7mg

Vitamin B3

229%36.7mg

Niacin, nicotinic acid, niacinamide

2.7 mgvs36.7 mg

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

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7.6%0.38mg

Vitamin B5

46%2.3mg

Pantothenic acid

0.38 mgvs2.3 mg

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

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61.5%0.8mg

Vitamin B6

91%1.18mg

Pyridoxine

0.8 mgvs1.18 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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145%580μg

Vitamin B9

67.5%270μg

Folates and Folic Acid

580 μgvs270 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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150%135mg

Vitamin C

0%0mg

Ascorbic acid

135 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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107%16mg

Vitamin E

1731%260mg

Tocopherols and Tocotrienols

16 mgvs260 mg

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

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3173%3808μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

3808 μgvs0 μg

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

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Minerals

Canned Spinach with Liquidsvs Oil Roasted Almonds

83%830mg

Calcium

291%2910mg

830 mgvs2910 mg

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

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129%1.16mg

Copper

1061%9.55mg

1.16 mgvs9.55 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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198%16mg

Iron

460%36.8mg

16 mgvs36.8 mg

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

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133%560mg

Magnesium

652%2740mg

560 mgvs2740 mg

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

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214%4.93mg

Manganese

1070%24.6mg

4.93 mgvs24.6 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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45.7%320mg

Phosphorus

666%4660mg

320 mgvs4660 mg

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

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67.6%2300mg

Potassium

206%6990mg

2300 mgvs6990 mg

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

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22%12μg

Selenium

74.5%41μg

12 μgvs41 μg

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

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50%750mg

Sodium

0.67%10mg

750 mgvs10 mg

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

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38%4.2mg

Zinc

279%30.7mg

4.2 mgvs30.7 mg

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

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25%932g

Water

0.76%28g

932 gvs28 g

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

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Lets compare vitamin content per 1 kilogram of Canned Spinach with Liquids vs Oil Roasted Almonds:

Canned Spinach Solids and Liquids have more Vitamin A, 2.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
While Oil Roasted Almonds contain 5.1 times more Vitamin B1, 7.4 times more Vitamin B2, 13.5 times more Vitamin B3, 6 times more Vitamin B5, 1.5 times more Vitamin B6 and 16.2 times more Vitamin E than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Spinach with Liquids vs Oil Roasted Almonds:

Canned Spinach Solids and Liquids have 75 times more Sodium and 33.3 times more Water than Oil Roasted Almonds.
While Oil Roasted Almonds contain 3.5 times more Calcium, 8.2 times more Copper, 2.3 times more Iron, 4.9 times more Magnesium, 5 times more Manganese, 14.6 times more Phosphorus, 3 times more Potassium, 3.4 times more Selenium and 7.3 times more Zinc than Canned Spinach Solids and Liquids.

Comparison of macro-nutrients per 1 kilogram:

Canned Spinach Solids and Liquids have more Omega 3 than Oil Roasted Almonds.
While Oil Roasted Almonds contain 31.9 times more Energy, 149.1 times more Fat, 70.1 times more Saturated Fat, 587.8 times more Omega 6, 6.1 times more Carbohydrate, 13.8 times more Sugars, 4.8 times more Fiber and 10.1 times more Protein than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Canned Spinach with LiquidsVS Boiled Chopped Or Leaf Frozen Spinach with SaltOil Roasted AlmondsVS Boiled Chopped Or Leaf Frozen Spinach with SaltCanned Spinach with LiquidsVS Almond pasteOil Roasted AlmondsVS Almond paste

Compare Foods

Comparing Nutrients in 1 kilogram Canned Spinach with LiquidsVS Oil Roasted Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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