Comparing Nutrients in 300 calories AlmondsVS Frozen Spinach

Weight per 300 calories

Almonds

51.8g

Frozen Spinach

1035g

Almonds have 20 times more energy per 100g than Frozen Spinach. It has very high energy density when compared to other foods. Unprepared Frozen Spinach having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Frozen Spinach

40%

14%

46%

300 kcal ▼

Macro Nutrients

Almondsvs Frozen Spinach

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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26.7%26g

Fat

6.08%5.9g

26 gvs5.9 g

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

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6.16%1.97g

Saturated Fat

1.33%0.42g

1.97 gvs0.42 g

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

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0.097%0.002g

Omega 3

53%0.85g

0.002 gvs0.85 g

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

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37.6%6.4g

Omega 6

0%0g

6.4 gvs0 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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8.6%11g

Carbohydrate

33.5%43.6g

11 gvs43.6 g

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

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3.1%2.25g

Sugars

9.27%6.72g

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

2.25 gvs6.72 g

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

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0.079%0.057g

Fructose

2.57%1.86g

≤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]

0.057 gvs1.86 g

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

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%0.088g

Glucose

%2.5g

0.088 gvs2.5 g

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

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%2.05g

Sucrose

%2.5g

2.05 gvs2.5 g

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

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17%6.48g

Fiber

79%30g

6.48 gvs30 g

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

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19.6%11g

Protein

67%37.6g

11 gvs37.6 g

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

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Vitamins

Almondsvs Frozen Spinach

0%0μg

Vitamin A

674%6062μg

RAE, retinol activity equivalents

0 μgvs6062 μg

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

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8.85%0.11mg

Vitamin B1

81%0.97mg

Thiamine

0.11 mgvs0.97 mg

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

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45.4%0.59mg

Vitamin B2

178%2.3mg

Riboflavin

0.59 mgvs2.3 mg

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

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11.7%1.87mg

Vitamin B3

32.8%5.24mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs5.24 mg

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

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4.9%0.24mg

Vitamin B5

19.4%0.97mg

Pantothenic acid

0.24 mgvs0.97 mg

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

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5.46%0.071mg

Vitamin B6

137%1.78mg

Pyridoxine

0.071 mgvs1.78 mg

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

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98%29.5μg

Vitamin B7

Biotin

29.5 μgvsNA μg

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

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5.7%22.8μg

Vitamin B9

375%1500μg

Folates and Folic Acid

22.8 μgvs1500 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

63.2%57mg

Ascorbic acid

0 mgvs57 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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88.5%13.3mg

Vitamin E

200%30mg

Tocopherols and Tocotrienols

13.3 mgvs30 mg

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

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0%0μg

Vitamin K

3207%3848μg

Phytomenadione or phylloquinone

0 μgvs3848 μg

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

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Minerals

Almondsvs Frozen Spinach

14%139mg

Calcium

133%1334mg

139 mgvs1334 mg

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

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59.4%0.53mg

Copper

166%1.5mg

0.53 mgvs1.5 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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24%1.92mg

Iron

244%19.6mg

1.92 mgvs19.6 mg

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

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33.3%140mg

Magnesium

185%776mg

140 mgvs776 mg

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

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49%1.13mg

Manganese

317%7.3mg

1.13 mgvs7.3 mg

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

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52%23.5μg

Molybdenum

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

23.5 μgvsNA μg

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

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35.6%249mg

Phosphorus

72.4%507mg

249 mgvs507 mg

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

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11%380mg

Potassium

105%3579mg

380 mgvs3579 mg

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

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3.86%2.12μg

Selenium

113%62μg

2.12 μgvs62 μg

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

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0.035%0.52mg

Sodium

51%766mg

0.52 mgvs766 mg

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

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14.7%1.6mg

Zinc

52.7%5.8mg

1.6 mgvs5.8 mg

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

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0.062%2.3g

Water

25.2%933g

2.3 gvs933 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 Almonds vs Frozen Spinach:

Unprepared Frozen Spinach contains more Vitamin A, 9.2 times more Vitamin B1, 3.9 times more Vitamin B2, 2.8 times more Vitamin B3, 4 times more Vitamin B5, 25.1 times more Vitamin B6, 65.8 times more Vitamin B9, more Vitamin C, 2.3 times more Vitamin E and more Vitamin K than Almonds.
Both Almonds as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Frozen Spinach:

Unprepared Frozen Spinach contains 9.6 times more Calcium, 2.8 times more Copper, 10.2 times more Iron, 5.5 times more Magnesium, 6.5 times more Manganese, 2 times more Phosphorus, 9.4 times more Potassium, 29.2 times more Selenium, 1477.4 times more Sodium, 3.6 times more Zinc and 408.2 times more Water than Almonds.

Comparison of macro-nutrients per 300 calories:

Almonds have 4.4 times more Fat, 4.6 times more Saturated Fat and more Omega 6 than Unprepared Frozen Spinach.
While Unprepared Frozen Spinach contains 545.7 times more Omega 3, 3.9 times more Carbohydrate, 3 times more Sugars, 4.6 times more Fiber and 3.4 times more Protein than Almonds.
Both Almonds and Unprepared Frozen Spinach have similar amounts of Energy per 300 kcal.
Both Almonds as well as Unprepared Frozen Spinach have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsFrozen SpinachVS Blanched AlmondsAlmondsVS Boiled Chopped Or Leaf Frozen SpinachFrozen SpinachVS Boiled Chopped Or Leaf Frozen Spinach

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Frozen Spinach

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: