Comparing Nutrients in 500 calories Canned Spinach with LiquidsVS Roasted Almonds

Weight per 500 calories

Canned Spinach with Liquids

2632g

Roasted Almonds

83.6g

Dry Roasted Almonds have 31.5 times more energy per unit of mass than Canned Spinach Solids and Liquids, which is very high in comparison to other foods. Canned Spinach with Liquids having very low energy density.

Which food has more nutrients per 500 calories - Canned Spinach with Liquids or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Canned Spinach with Liquids

36%

14%

50%

Roasted Almonds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Canned Spinach with Liquidsvs Roasted Almonds

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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10%9.74g

Fat

45.3%44g

9.74 gvs44 g

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

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4.93%1.58g

Saturated Fat

10.7%3.42g

1.58 gvs3.42 g

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

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201%3.2g

Omega 3

0.52%0.008g

3.2 gvs0.008 g

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

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3.56%0.61g

Omega 6

63.7%11g

0.61 gvs11 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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59%77g

Carbohydrate

13.5%17.6g

77 gvs17.6 g

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

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12%8.7g

Sugars

5.6%4.06g

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

8.7 gvs4.06 g

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

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Fructose

0.012%0.008g

≤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 gvs0.008 g

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

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Glucose

%0.008g

NA gvs0.008 g

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

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Sucrose

%3.97g

NA gvs3.97 g

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

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152%58g

Fiber

24%9.1g

58 gvs9.1 g

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

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99%55.5g

Protein

31.3%17.5g

55.5 gvs17.5 g

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

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Vitamins

Canned Spinach with Liquidsvs Roasted Almonds

1181%10632μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

10632 μgvs0 μg

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

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39.5%0.47mg

Vitamin B1

5.37%0.064mg

Thiamine

0.47 mgvs0.064 mg

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

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215%2.8mg

Vitamin B2

77%1mg

Riboflavin

2.8 mgvs1 mg

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

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44.6%7.13mg

Vitamin B3

19%3.04mg

Niacin, nicotinic acid, niacinamide

7.13 mgvs3.04 mg

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

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20%1mg

Vitamin B5

5.37%0.27mg

Pantothenic acid

1 mgvs0.27 mg

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

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162%2.1mg

Vitamin B6

8.75%0.11mg

Pyridoxine

2.1 mgvs0.11 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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382%1526μg

Vitamin B9

11.5%46μg

Folates and Folic Acid

1526 μgvs46 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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395%355mg

Vitamin C

0%0mg

Ascorbic acid

355 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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281%42mg

Vitamin E

133%20mg

Tocopherols and Tocotrienols

42 mgvs20 mg

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

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8351%10021μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

10021 μgvs0 μg

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

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Minerals

Canned Spinach with Liquidsvs Roasted Almonds

218%2184mg

Calcium

22.4%224mg

2184 mgvs224 mg

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

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339%3.05mg

Copper

102%0.92mg

3.05 mgvs0.92 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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520%41.6mg

Iron

39%3.1mg

41.6 mgvs3.1 mg

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

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351%1474mg

Magnesium

55.5%233mg

1474 mgvs233 mg

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

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564%13mg

Manganese

81%1.87mg

13 mgvs1.87 mg

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

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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 .

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120%842mg

Phosphorus

56.3%394mg

842 mgvs394 mg

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

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178%6053mg

Potassium

17.5%596mg

6053 mgvs596 mg

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

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57.4%31.6μg

Selenium

3.04%1.67μg

31.6 μgvs1.67 μg

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

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132%1974mg

Sodium

0.17%2.5mg

1974 mgvs2.5 mg

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

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100%11mg

Zinc

25%2.77mg

11 mgvs2.77 mg

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

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66.3%2453g

Water

0.054%2g

2453 gvs2 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 Canned Spinach with Liquids vs Roasted Almonds:

Canned Spinach Solids and Liquids have more Vitamin A, 7.4 times more Vitamin B1, 2.8 times more Vitamin B2, 2.3 times more Vitamin B3, 3.7 times more Vitamin B5, 18.5 times more Vitamin B6, 33.2 times more Vitamin B9, more Vitamin C, 2.1 times more Vitamin E and more Vitamin K than Dry Roasted Almonds.
Both Canned Spinach Solids and Liquids as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Spinach with Liquids vs Roasted Almonds:

Canned Spinach Solids and Liquids have 9.7 times more Calcium, 3.3 times more Copper, 13.3 times more Iron, 6.3 times more Magnesium, 7 times more Manganese, 2.1 times more Phosphorus, 10.2 times more Potassium, 18.9 times more Selenium, 786.8 times more Sodium, 4 times more Zinc and 1217.4 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 500 calories:

Canned Spinach Solids and Liquids have 384 times more Omega 3, 4.4 times more Carbohydrate, 2.1 times more Sugars, 6.4 times more Fiber and 3.2 times more Protein than Dry Roasted Almonds.
While Dry Roasted Almonds contain 4.5 times more Fat, 2.2 times more Saturated Fat and 17.9 times more Omega 6 than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
Both Canned Spinach Solids and Liquids as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Spinach with LiquidsVS Boiled Chopped Or Leaf Frozen Spinach with SaltRoasted AlmondsVS Boiled Chopped Or Leaf Frozen Spinach with SaltCanned Spinach with LiquidsVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Canned Spinach with LiquidsVS Roasted Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Spinach with Liquids or Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: