Comparing Nutrients in 300 calories New Zealand SpinachVS Almonds

Weight per 300 calories

New Zealand Spinach

2143g

Almonds

51.8g

Almonds have 41.4 times more energy per unit of mass than Raw New Zealand Spinach, which is very high in comparison to other foods. New Zealand Spinach having very low energy density.

Which food has more nutrients per 300 calories - New Zealand Spinach or Almonds?

Macros Ratio

Protein Fat Carbs

New Zealand Spinach

34%

10%

56%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

New Zealand Spinachvs Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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4.4%4.3g

Fat

26.7%26g

4.3 gvs26 g

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

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2.14%0.69g

Saturated Fat

6.16%1.97g

0.69 gvs1.97 g

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

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88.4%1.4g

Omega 3

0.097%0.002g

1.4 gvs0.002 g

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

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1.64%0.28g

Omega 6

37.6%6.4g

0.28 gvs6.4 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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41.2%53.6g

Carbohydrate

8.6%11g

53.6 gvs11 g

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

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8.57%6.2g

Sugars

3.1%2.25g

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

6.2 gvs2.25 g

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

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Fructose

0.079%0.057g

≤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 gvs0.057 g

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

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Glucose

%0.088g

NA gvs0.088 g

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

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Sucrose

%2.05g

NA gvs2.05 g

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

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84.6%32g

Fiber

17%6.48g

32 gvs6.48 g

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

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57.4%32g

Protein

19.6%11g

32 gvs11 g

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

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Vitamins

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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71.4%0.86mg

Vitamin B1

8.85%0.11mg

Thiamine

0.86 mgvs0.11 mg

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

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214%2.8mg

Vitamin B2

45.4%0.59mg

Riboflavin

2.8 mgvs0.59 mg

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

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67%10.7mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

10.7 mgvs1.87 mg

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

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134%6.7mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

6.7 mgvs0.24 mg

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

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501%6.5mg

Vitamin B6

5.46%0.071mg

Pyridoxine

6.5 mgvs0.071 mg

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

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

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

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80.4%321μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

321 μgvs22.8 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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714%643mg

Vitamin C

0%0mg

Ascorbic acid

643 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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203%30.4mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

30.4 mgvs13.3 mg

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

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6018%7221μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

7221 μgvs0 μg

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

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Minerals

New Zealand Spinachvs Almonds

124%1243mg

Calcium

14%139mg

1243 mgvs139 mg

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

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221%2mg

Copper

59.4%0.53mg

2 mgvs0.53 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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214%17mg

Iron

24%1.92mg

17 mgvs1.92 mg

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

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199%836mg

Magnesium

33.3%140mg

836 mgvs140 mg

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

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595%13.7mg

Manganese

49%1.13mg

13.7 mgvs1.13 mg

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

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Molybdenum

52%23.5μg

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

NA μgvs23.5 μg

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

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85.7%600mg

Phosphorus

35.6%249mg

600 mgvs249 mg

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

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82%2786mg

Potassium

11%380mg

2786 mgvs380 mg

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

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27.3%15μg

Selenium

3.86%2.12μg

15 μgvs2.12 μg

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

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186%2786mg

Sodium

0.035%0.52mg

2786 mgvs0.52 mg

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

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74%8.14mg

Zinc

14.7%1.6mg

8.14 mgvs1.6 mg

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

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54.4%2014g

Water

0.062%2.3g

2014 gvs2.3 g

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

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Lets compare vitamin content per 300 calories of New Zealand Spinach vs Almonds:

Raw New Zealand Spinach has 8.1 times more Vitamin B1, 4.7 times more Vitamin B2, 5.7 times more Vitamin B3, 27.4 times more Vitamin B5, 91.8 times more Vitamin B6, 14.1 times more Vitamin B9, more Vitamin C, 2.3 times more Vitamin E and more Vitamin K than Almonds.
Both Raw New Zealand Spinach as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for New Zealand Spinach vs Almonds:

Raw New Zealand Spinach has 8.9 times more Calcium, 3.7 times more Copper, 8.9 times more Iron, 6 times more Magnesium, 12.1 times more Manganese, 2.4 times more Phosphorus, 7.3 times more Potassium, 7.1 times more Selenium, 5376.4 times more Sodium, 5 times more Zinc and 881.5 times more Water than Almonds.

Comparison of macro-nutrients per 300 calories:

Raw New Zealand Spinach has 909.9 times more Omega 3, 4.8 times more Carbohydrate, 2.8 times more Sugars, 5 times more Fiber and 2.9 times more Protein than Almonds.
While Almonds contain 6 times more Fat, 2.9 times more Saturated Fat and 22.9 times more Omega 6 than Raw New Zealand Spinach.
Both Raw New Zealand Spinach and Almonds have similar amounts of Energy per 300 kcal.
Both Raw New Zealand Spinach as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

New Zealand SpinachVS Boiled New Zealand SpinachAlmondsVS Boiled New Zealand SpinachNew Zealand SpinachVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories New Zealand SpinachVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - New Zealand Spinach or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: