Comparing Nutrients in 500 calories AlmondsVS Frozen Spinach

Weight per 500 calories

Almonds

86.4g

Frozen Spinach

1724g

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 500 calories - Almonds or Frozen Spinach?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Frozen Spinach

40%

14%

46%

500 kcal ▼

Macro Nutrients

Almondsvs Frozen Spinach

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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44.5%43g

Fat

10%9.83g

43 gvs9.83 g

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

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10.3%3.3g

Saturated Fat

2.2%0.71g

3.3 gvs0.71 g

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

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0.16%0.003g

Omega 3

88.4%1.4g

0.003 gvs1.4 g

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

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62.6%10.6g

Omega 6

0%0g

10.6 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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14.3%18.6g

Carbohydrate

56%72.6g

18.6 gvs72.6 g

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

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5.2%3.76g

Sugars

15.5%11.2g

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

3.76 gvs11.2 g

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

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0.13%0.095g

Fructose

4.3%3.1g

≤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]

0.095 gvs3.1 g

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

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%0.15g

Glucose

%4.14g

0.15 gvs4.14 g

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

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%3.4g

Sucrose

%4.14g

3.4 gvs4.14 g

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

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28.4%10.8g

Fiber

132%50g

10.8 gvs50 g

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

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32.6%18.3g

Protein

112%62.6g

18.3 gvs62.6 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

1123%10103μg

RAE, retinol activity equivalents

0 μgvs10103 μg

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

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14.8%0.18mg

Vitamin B1

135%1.62mg

Thiamine

0.18 mgvs1.62 mg

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

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75.6%0.98mg

Vitamin B2

297%3.86mg

Riboflavin

0.98 mgvs3.86 mg

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

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19.5%3.12mg

Vitamin B3

54.6%8.74mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs8.74 mg

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

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8.13%0.41mg

Vitamin B5

32.4%1.62mg

Pantothenic acid

0.41 mgvs1.62 mg

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

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9.1%0.12mg

Vitamin B6

228%2.97mg

Pyridoxine

0.12 mgvs2.97 mg

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

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164%49.2μg

Vitamin B7

Biotin

49.2 μgvsNA μg

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

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9.5%38μg

Vitamin B9

625%2500μg

Folates and Folic Acid

38 μgvs2500 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

105%95mg

Ascorbic acid

0 mgvs95 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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148%22mg

Vitamin E

333%50mg

Tocopherols and Tocotrienols

22 mgvs50 mg

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

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0%0μg

Vitamin K

5345%6414μg

Phytomenadione or phylloquinone

0 μgvs6414 μg

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

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Minerals

Almondsvs Frozen Spinach

23.2%232mg

Calcium

222%2224mg

232 mgvs2224 mg

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

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99%0.89mg

Copper

276%2.5mg

0.89 mgvs2.5 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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40%3.2mg

Iron

407%32.6mg

3.2 mgvs32.6 mg

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

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55.5%233mg

Magnesium

308%1293mg

233 mgvs1293 mg

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

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82%1.9mg

Manganese

528%12mg

1.9 mgvs12 mg

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

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87%39μg

Molybdenum

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

39 μgvsNA μg

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

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59.3%415mg

Phosphorus

121%845mg

415 mgvs845 mg

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

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18.6%633mg

Potassium

175%5966mg

633 mgvs5966 mg

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

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6.44%3.54μg

Selenium

188%103μg

3.54 μgvs103 μg

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

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0.058%0.86mg

Sodium

85%1276mg

0.86 mgvs1276 mg

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

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24.5%2.7mg

Zinc

87.8%9.66mg

2.7 mgvs9.66 mg

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

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0.1%3.8g

Water

42%1555g

3.8 gvs1555 g

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

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Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
Both Almonds as well as Unprepared Frozen Spinach have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories AlmondsVS Frozen Spinach

Weight per 500 calories

Which food has more nutrients per 500 calories - Almonds or Frozen Spinach?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: