Comparing Nutrients in 1 pound AlmondsVS New Zealand Spinach

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

New Zealand Spinach

34%

10%

56%

1 lb ▼

Macro Nutrients

Almondsvs New Zealand Spinach

91%2626kcal

Energy

2.2%63.5kcal

2626 kcalvs63.5 kcal

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

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233%226g

Fat

0.94%0.91g

226 gvs0.91 g

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

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54%17.2g

Saturated Fat

0.45%0.15g

17.2 gvs0.15 g

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

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0.85%0.014g

Omega 3

18.7%0.3g

0.014 gvs0.3 g

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

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329%56g

Omega 6

0.35%0.059g

56 gvs0.059 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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75%98g

Carbohydrate

8.72%11.3g

98 gvs11.3 g

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

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27.2%19.7g

Sugars

1.8%1.3g

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

19.7 gvs1.3 g

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

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0.69%0.5g

Fructose

≤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]

0.5 gvsNA g

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

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%0.77g

Glucose

0.77 gvsNA g

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

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%18g

Sucrose

18 gvsNA g

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

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149%56.7g

Fiber

18%6.8g

56.7 gvs6.8 g

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

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171%96g

Protein

12%6.8g

96 gvs6.8 g

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

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Vitamins

Almondsvs New Zealand Spinach

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

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

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77.5%0.93mg

Vitamin B1

15%0.18mg

Thiamine

0.93 mgvs0.18 mg

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

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397%5.16mg

Vitamin B2

45.4%0.59mg

Riboflavin

5.16 mgvs0.59 mg

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

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103%16.4mg

Vitamin B3

14%2.27mg

Niacin, nicotinic acid, niacinamide

16.4 mgvs2.27 mg

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

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42.7%2.14mg

Vitamin B5

28.3%1.4mg

Pantothenic acid

2.14 mgvs1.4 mg

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

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48%0.62mg

Vitamin B6

106%1.38mg

Pyridoxine

0.62 mgvs1.38 mg

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

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862%259μg

Vitamin B7

Biotin

259 μgvsNA μg

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

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50%200μg

Vitamin B9

17%68μg

Folates and Folic Acid

200 μgvs68 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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0%0mg

Vitamin C

151%136mg

Ascorbic acid

0 mgvs136 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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775%116mg

Vitamin E

43%6.44mg

Tocopherols and Tocotrienols

116 mgvs6.44 mg

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

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0%0μg

Vitamin K

1274%1529μg

Phytomenadione or phylloquinone

0 μgvs1529 μg

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

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Minerals

Almondsvs New Zealand Spinach

122%1220mg

Calcium

26.3%263mg

1220 mgvs263 mg

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

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520%4.68mg

Copper

47%0.42mg

4.68 mgvs0.42 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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210%17mg

Iron

45.4%3.63mg

17 mgvs3.63 mg

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

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292%1225mg

Magnesium

42%177mg

1225 mgvs177 mg

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

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430%9.9mg

Manganese

126%2.9mg

9.9 mgvs2.9 mg

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

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457%205μg

Molybdenum

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

205 μgvsNA μg

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

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312%2182mg

Phosphorus

18%127mg

2182 mgvs127 mg

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

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98%3325mg

Potassium

17.3%590mg

3325 mgvs590 mg

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

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34%18.6μg

Selenium

5.77%3.18μg

18.6 μgvs3.18 μg

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

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0.3%4.54mg

Sodium

39.3%590mg

4.54 mgvs590 mg

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

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129%14mg

Zinc

15.7%1.72mg

14 mgvs1.72 mg

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

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0.54%20g

Water

11.5%426g

20 gvs426 g

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

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Lets compare vitamin content per 1 pound of Almonds vs New Zealand Spinach:

Almonds have 5.1 times more Vitamin B1, 8.8 times more Vitamin B2, 7.2 times more Vitamin B3, 1.5 times more Vitamin B5, 2.9 times more Vitamin B9 and 18 times more Vitamin E than Raw New Zealand Spinach.
While Raw New Zealand Spinach contains 2.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
Both Almonds as well as Raw New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs New Zealand Spinach:

Almonds have 4.6 times more Calcium, 11.1 times more Copper, 4.6 times more Iron, 6.9 times more Magnesium, 3.4 times more Manganese, 17.2 times more Phosphorus, 5.6 times more Potassium, 5.9 times more Selenium and 8.2 times more Zinc than Raw New Zealand Spinach.
While Raw New Zealand Spinach contains 130 times more Sodium and 21.3 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

Almonds have 41.4 times more Energy, 249.7 times more Fat, 118.8 times more Saturated Fat, 948 times more Omega 6, 8.6 times more Carbohydrate, 15 times more Sugars, 8.3 times more Fiber and 14.1 times more Protein than Raw New Zealand Spinach.
While Raw New Zealand Spinach contains 22 times more Omega 3 than Almonds.
Both Almonds as well as Raw New Zealand Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

AlmondsVS Blanched AlmondsNew Zealand SpinachVS Blanched AlmondsAlmondsVS Boiled New Zealand SpinachNew Zealand SpinachVS Boiled New Zealand Spinach

Compare Foods

Comparing Nutrients in 1 pound AlmondsVS New Zealand Spinach

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: