Comparing Nutrients in 500 calories Boiled SpinachVS Almonds

Weight per 500 calories

Boiled Spinach

2174g

Almonds

86.4g

Almonds have 25.2 times more energy per unit of mass than Boiled and Drained Spinach, which is very high in comparison to other foods. Boiled Spinach having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Spinach

41%

51%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Boiled Spinachvs 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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5.83%5.65g

Fat

44.5%43g

5.65 gvs43 g

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

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2.92%0.93g

Saturated Fat

10.3%3.3g

0.93 gvs3.3 g

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

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125%2g

Omega 3

0.16%0.003g

2 gvs0.003 g

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

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2.17%0.37g

Omega 6

62.6%10.6g

0.37 gvs10.6 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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62.7%81.5g

Carbohydrate

14.3%18.6g

81.5 gvs18.6 g

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

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13%9.35g

Sugars

5.2%3.76g

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

9.35 gvs3.76 g

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

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Fructose

0.13%0.095g

≤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 gvs0.095 g

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

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Glucose

%0.15g

NA gvs0.15 g

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

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Sucrose

%3.4g

NA gvs3.4 g

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

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137%52g

Fiber

28.4%10.8g

52 gvs10.8 g

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

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115%64.6g

Protein

32.6%18.3g

64.6 gvs18.3 g

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

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Vitamins

Boiled Spinachvs Almonds

1266%11391μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

11391 μgvs0 μg

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

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172%2.07mg

Vitamin B1

14.8%0.18mg

Thiamine

2.07 mgvs0.18 mg

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

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395%5.13mg

Vitamin B2

75.6%0.98mg

Riboflavin

5.13 mgvs0.98 mg

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

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66.6%10.7mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

10.7 mgvs3.12 mg

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

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63%3.15mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

3.15 mgvs0.41 mg

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

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405%5.26mg

Vitamin B6

9.1%0.12mg

Pyridoxine

5.26 mgvs0.12 mg

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

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

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

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793%3174μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

3174 μgvs38 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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237%213mg

Vitamin C

0%0mg

Ascorbic acid

213 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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301%45.2mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

45.2 mgvs22 mg

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

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8942%10730μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

10730 μgvs0 μg

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

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Minerals

Boiled Spinachvs Almonds

296%2957mg

Calcium

23.2%232mg

2957 mgvs232 mg

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

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420%3.8mg

Copper

99%0.89mg

3.8 mgvs0.89 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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20.5%822μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

822 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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970%77.6mg

Iron

40%3.2mg

77.6 mgvs3.2 mg

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

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450%1891mg

Magnesium

55.5%233mg

1891 mgvs233 mg

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

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884%20.3mg

Manganese

82%1.9mg

20.3 mgvs1.9 mg

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

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Molybdenum

87%39μg

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

NA μgvs39 μg

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

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174%1217mg

Phosphorus

59.3%415mg

1217 mgvs415 mg

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

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298%10130mg

Potassium

18.6%633mg

10130 mgvs633 mg

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

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59.3%32.6μg

Selenium

6.44%3.54μg

32.6 μgvs3.54 μg

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

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101%1522mg

Sodium

0.058%0.86mg

1522 mgvs0.86 mg

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

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150%16.5mg

Zinc

24.5%2.7mg

16.5 mgvs2.7 mg

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

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53.6%1983g

Water

0.1%3.8g

1983 gvs3.8 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 Boiled Spinach vs Almonds:

Boiled and Drained Spinach has more Vitamin A, 11.7 times more Vitamin B1, 5.2 times more Vitamin B2, 3.4 times more Vitamin B3, 7.7 times more Vitamin B5, 44.5 times more Vitamin B6, 83.5 times more Vitamin B9, more Vitamin C, 2 times more Vitamin E and more Vitamin K than Almonds.
Both Boiled and Drained Spinach as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Spinach vs Almonds:

Boiled and Drained Spinach has 12.7 times more Calcium, 4.2 times more Copper, 24.2 times more Iron, 8.1 times more Magnesium, 10.8 times more Manganese, 2.9 times more Phosphorus, 16 times more Potassium, 9.2 times more Selenium, 1762.2 times more Sodium, 6.1 times more Zinc and 520.7 times more Water than Almonds.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Spinach has 772 times more Omega 3, 4.4 times more Carbohydrate, 2.5 times more Sugars, 4.8 times more Fiber and 3.5 times more Protein than Almonds.
While Almonds contain 7.6 times more Fat, 3.5 times more Saturated Fat and 28.8 times more Omega 6 than Boiled and Drained Spinach.
Both Boiled and Drained Spinach and Almonds have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Spinach as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled SpinachVS Canned Spinach with Liquids and SaltAlmondsVS Canned Spinach with Liquids and SaltBoiled SpinachVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Boiled SpinachVS Almonds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: