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Comparing Nutrients in 300 calories Canned SpinachVS Almonds

Weight per 300 calories

Canned Spinach
1304g
Almonds
51.8g

Almonds have 25.2 times more energy per unit of mass than Canned Spinach, Solids with Salt, which is very high in comparison to other foods. Canned Spinach having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Canned Spinach
38%
15%
47%
Almonds
14%
72%
14%
300 kcal ▼

Macro Nutrients

Canned 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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6.72%6.52g
Fat
26.7%26g
6.52 gvs26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.3%1.06g
Saturated Fat
6.16%1.97g
1.06 gvs1.97 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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145%2.32g
Omega 3
0.097%0.002g
2.32 gvs0.002 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.53%0.43g
Omega 6
37.6%6.4g
0.43 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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34%44.3g
Carbohydrate
8.6%11g
44.3 gvs11 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.2%5.2g
Sugars
3.1%2.25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.2 gvs2.25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
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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NA
Glucose
%0.088g
NA gvs0.088 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%2.05g
NA gvs2.05 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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82.4%31.3g
Fiber
17%6.48g
31.3 gvs6.48 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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65.5%36.7g
Protein
19.6%11g
36.7 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Spinachvs Almonds
710%6391μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
6391 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17.4%0.21mg
Vitamin B1
8.85%0.11mg
Thiamine
0.21 mgvs0.11 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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138%1.8mg
Vitamin B2
45.4%0.59mg
Riboflavin
1.8 mgvs0.59 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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31.6%5.06mg
Vitamin B3
11.7%1.87mg
Niacin, nicotinic acid, niacinamide
5.06 mgvs1.87 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12.3%0.61mg
Vitamin B5
4.9%0.24mg
Pantothenic acid
0.61 mgvs0.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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100%1.3mg
Vitamin B6
5.46%0.071mg
Pyridoxine
1.3 mgvs0.071 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
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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320%1278μg
Vitamin B9
5.7%22.8μg
Folates and Folic Acid
1278 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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207%187mg
Vitamin C
0%0mg
Ascorbic acid
187 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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169%25.3mg
Vitamin E
88.5%13.3mg
Tocopherols and Tocotrienols
25.3 mgvs13.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5017%6021μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
6021 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Spinachvs Almonds
166%1657mg
Calcium
14%139mg
1657 mgvs139 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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261%2.35mg
Copper
59.4%0.53mg
2.35 mgvs0.53 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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375%30mg
Iron
24%1.92mg
30 mgvs1.92 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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236%991mg
Magnesium
33.3%140mg
991 mgvs140 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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339%7.8mg
Manganese
49%1.13mg
7.8 mgvs1.13 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
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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82%574mg
Phosphorus
35.6%249mg
574 mgvs249 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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133%4513mg
Potassium
11%380mg
4513 mgvs380 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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33.2%18.3μg
Selenium
3.86%2.12μg
18.3 μgvs2.12 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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280%4200mg
Sodium
0.035%0.52mg
4200 mgvs0.52 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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54.5%6mg
Zinc
14.7%1.6mg
6 mgvs1.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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32.4%1197g
Water
0.062%2.3g
1197 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 Canned Spinach vs Almonds:
Comparing minerals per 300 calories for Canned Spinach vs Almonds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Canned SpinachVS Frozen SpinachAlmondsVS Frozen SpinachCanned SpinachVS Blanched AlmondsAlmondsVS Blanched Almonds
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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