Comparing Nutrients in 300 calories New Zealand SpinachVS Blanched Almonds

Weight per 300 calories

New Zealand Spinach

2143g

Blanched Almonds

50.8g

Blanched Almonds have 42.1 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 Blanched Almonds?

Macros Ratio

Protein Fat Carbs

New Zealand Spinach

34%

10%

56%

Blanched Almonds

14%

75%

11%

300 kcal ▼

Macro Nutrients

New Zealand Spinachvs Blanched Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Vegetables rich in Energy

4.4%4.3g

Fat

27.5%26.7g

4.3 gvs26.7 g

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

Find Vegetables rich in Fat

2.14%0.69g

Saturated Fat

6.3%2g

0.69 gvs2 g

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

Find Vegetables rich in Saturated Fat

88.4%1.4g

Omega 3

0.13%0.002g

1.4 gvs0.002 g

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

Find Vegetables rich in Omega 3

1.64%0.28g

Omega 6

37%6.3g

0.28 gvs6.3 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

41.2%53.6g

Carbohydrate

7.3%9.5g

53.6 gvs9.5 g

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

Find Vegetables rich in Carbohydrate

8.57%6.2g

Sugars

3.25%2.35g

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

6.2 gvs2.35 g

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

Find Vegetables rich in Sugars

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 .

Find Vegetables rich in Fructose

Glucose

%0.015g

NA gvs0.015 g

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

Find Vegetables rich in Glucose

Sucrose

%2.27g

NA gvs2.27 g

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

Find Vegetables rich in Sucrose

84.6%32g

Fiber

13.2%5.03g

32 gvs5.03 g

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

Find Vegetables rich in Fiber

57.4%32g

Protein

19.4%11g

32 gvs11 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

New Zealand Spinachvs Blanched Almonds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

71.4%0.86mg

Vitamin B1

8.1%0.097mg

Thiamine

0.86 mgvs0.097 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

214%2.8mg

Vitamin B2

28%0.36mg

Riboflavin

2.8 mgvs0.36 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

67%10.7mg

Vitamin B3

11%1.78mg

Niacin, nicotinic acid, niacinamide

10.7 mgvs1.78 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

134%6.7mg

Vitamin B5

3.2%0.16mg

Pantothenic acid

6.7 mgvs0.16 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

501%6.5mg

Vitamin B6

4.5%0.058mg

Pyridoxine

6.5 mgvs0.058 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

80.4%321μg

Vitamin B9

6.23%25μg

Folates and Folic Acid

321 μgvs25 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

714%643mg

Vitamin C

0%0mg

Ascorbic acid

643 mgvs0 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

203%30.4mg

Vitamin E

80.5%12mg

Tocopherols and Tocotrienols

30.4 mgvs12 mg

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

Find Vegetables rich in Vitamin E

6018%7221μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

7221 μgvs0 μg

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

Find Vegetables rich in Vitamin K

Minerals

New Zealand Spinachvs Blanched Almonds

124%1243mg

Calcium

12%120mg

1243 mgvs120 mg

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

Find Vegetables rich in Calcium

221%2mg

Copper

58%0.52mg

2 mgvs0.52 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

214%17mg

Iron

21%1.67mg

17 mgvs1.67 mg

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

Find Vegetables rich in Iron

199%836mg

Magnesium

32.4%136mg

836 mgvs136 mg

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

Find Vegetables rich in Magnesium

595%13.7mg

Manganese

40.6%0.93mg

13.7 mgvs0.93 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

85.7%600mg

Phosphorus

35%245mg

600 mgvs245 mg

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

Find Vegetables rich in Phosphorus

82%2786mg

Potassium

9.86%335mg

2786 mgvs335 mg

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

Find Vegetables rich in Potassium

27.3%15μg

Selenium

2.96%1.63μg

15 μgvs1.63 μg

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

Find Vegetables rich in Selenium

186%2786mg

Sodium

0.64%9.66mg

2786 mgvs9.66 mg

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

Find Vegetables rich in Sodium

74%8.14mg

Zinc

13.7%1.5mg

8.14 mgvs1.5 mg

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

Find Vegetables rich in Zinc

54.4%2014g

Water

0.062%2.3g

2014 gvs2.3 g

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

Find Vegetables rich in Water

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

Raw New Zealand Spinach has 8.8 times more Vitamin B1, 7.7 times more Vitamin B2, 6 times more Vitamin B3, 41.9 times more Vitamin B5, 111.4 times more Vitamin B6, 12.9 times more Vitamin B9, more Vitamin C, 2.5 times more Vitamin E and more Vitamin K than Blanched Almonds.
Both Raw New Zealand Spinach as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Raw New Zealand Spinach has 10.4 times more Calcium, 3.8 times more Copper, 10.3 times more Iron, 6.1 times more Magnesium, 14.7 times more Manganese, 2.5 times more Phosphorus, 8.3 times more Potassium, 9.2 times more Selenium, 288.3 times more Sodium, 5.4 times more Zinc and 878.4 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 300 calories:

Raw New Zealand Spinach has 695.4 times more Omega 3, 5.6 times more Carbohydrate, 2.6 times more Sugars, 6.4 times more Fiber and 3 times more Protein than Blanched Almonds.
While Blanched Almonds contain 6.2 times more Fat, 2.9 times more Saturated Fat and 22.6 times more Omega 6 than Raw New Zealand Spinach.
Both Raw New Zealand Spinach and Blanched Almonds have similar amounts of Energy per 300 kcal.
Both Raw New Zealand Spinach as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

New Zealand SpinachVS Boiled New Zealand SpinachBlanched AlmondsVS Boiled New Zealand SpinachNew Zealand SpinachVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 300 calories New Zealand SpinachVS Blanched Almonds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: