Comparing Nutrients in 500 calories Canned SpinachVS Oil Roasted Almonds

Weight per 500 calories

Canned Spinach

2174g

Oil Roasted Almonds

82.4g

Oil Roasted Almonds have 26.4 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 500 calories - Canned Spinach or Oil Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Canned Spinach

38%

15%

47%

Oil Roasted Almonds

13%

76%

11%

500 kcal ▼

Macro Nutrients

Canned Spinachvs Oil 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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11.2%11g

Fat

47%45.4g

11 gvs45.4 g

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

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5.5%1.76g

Saturated Fat

11%3.47g

1.76 gvs3.47 g

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

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242%3.87g

Omega 3

0%0g

3.87 gvs0 g

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

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4.2%0.72g

Omega 6

65.5%11g

0.72 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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57%74g

Carbohydrate

11.2%14.6g

74 gvs14.6 g

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

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12%8.7g

Sugars

5.17%3.75g

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

8.7 gvs3.75 g

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

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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 .

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Glucose

%0.033g

NA gvs0.033 g

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

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Sucrose

%3.6g

NA gvs3.6 g

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

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137%52g

Fiber

22.8%8.65g

52 gvs8.65 g

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

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109%61g

Protein

31.2%17.5g

61 gvs17.5 g

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

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Vitamins

Canned Spinachvs Oil Roasted Almonds

1184%10652μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

10652 μgvs0 μg

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

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29%0.35mg

Vitamin B1

6.3%0.076mg

Thiamine

0.35 mgvs0.076 mg

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

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231%3mg

Vitamin B2

49.5%0.64mg

Riboflavin

3 mgvs0.64 mg

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

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52.7%8.43mg

Vitamin B3

19%3mg

Niacin, nicotinic acid, niacinamide

8.43 mgvs3 mg

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

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20.4%1.02mg

Vitamin B5

3.77%0.19mg

Pantothenic acid

1.02 mgvs0.19 mg

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

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167%2.17mg

Vitamin B6

7.48%0.097mg

Pyridoxine

2.17 mgvs0.097 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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533%2130μg

Vitamin B9

5.56%22.2μg

Folates and Folic Acid

2130 μgvs22.2 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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345%311mg

Vitamin C

0%0mg

Ascorbic acid

311 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

143%21.4mg

Tocopherols and Tocotrienols

42 mgvs21.4 mg

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

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8362%10035μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

10035 μgvs0 μg

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

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Minerals

Canned Spinachvs Oil Roasted Almonds

276%2761mg

Calcium

24%240mg

2761 mgvs240 mg

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

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435%3.9mg

Copper

87.4%0.79mg

3.9 mgvs0.79 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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625%50mg

Iron

38%3.03mg

50 mgvs3.03 mg

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

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393%1652mg

Magnesium

53.7%226mg

1652 mgvs226 mg

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

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564%13mg

Manganese

88%2.03mg

13 mgvs2.03 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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137%957mg

Phosphorus

55%384mg

957 mgvs384 mg

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

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221%7522mg

Potassium

17%576mg

7522 mgvs576 mg

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

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55.3%30.4μg

Selenium

6.14%3.38μg

30.4 μgvs3.38 μg

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

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467%7000mg

Sodium

0.055%0.82mg

7000 mgvs0.82 mg

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

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91%10mg

Zinc

23%2.53mg

10 mgvs2.53 mg

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

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54%1995g

Water

0.062%2.3g

1995 gvs2.3 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 vs Oil Roasted Almonds:

Canned Spinach, Solids with Salt have more Vitamin A, 4.6 times more Vitamin B1, 4.7 times more Vitamin B2, 2.8 times more Vitamin B3, 5.4 times more Vitamin B5, 22.4 times more Vitamin B6, 95.8 times more Vitamin B9, more Vitamin C, 2 times more Vitamin E and more Vitamin K than Oil Roasted Almonds.
Both Canned Spinach, Solids with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Canned Spinach, Solids with Salt have 11.5 times more Calcium, 5 times more Copper, 16.5 times more Iron, 7.3 times more Magnesium, 6.4 times more Manganese, 2.5 times more Phosphorus, 13.1 times more Potassium, 9 times more Selenium, 8498 times more Sodium, 4 times more Zinc and 865.1 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 500 calories:

Canned Spinach, Solids with Salt have more Omega 3, 5.1 times more Carbohydrate, 2.3 times more Sugars, 6 times more Fiber and 3.5 times more Protein than Oil Roasted Almonds.
While Oil Roasted Almonds contain 4.2 times more Fat, 2 times more Saturated Fat and 15.5 times more Omega 6 than Canned Spinach, Solids with Salt.
Both Canned Spinach, Solids with Salt and Oil Roasted Almonds have similar amounts of Energy per 500 kcal.
Both Canned Spinach, Solids with Salt as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned SpinachVS Frozen SpinachOil Roasted AlmondsVS Frozen SpinachCanned SpinachVS Almond pasteOil Roasted AlmondsVS Almond paste

Compare Foods

Comparing Nutrients in 500 calories Canned SpinachVS Oil Roasted Almonds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: