Comparing Nutrients in 5 ounces Canned SpinachVS Oil Roasted Almonds

Macros Ratio

Protein Fat Carbs

Canned Spinach

38%

15%

47%

Oil Roasted Almonds

13%

76%

11%

5 oz ▼

Macro Nutrients

Canned Spinachvs Oil Roasted Almonds

1.12%32.6kcal

Energy

29.7%860kcal

32.6 kcalvs860 kcal

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

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0.73%0.71g

Fat

80.6%78.2g

0.71 gvs78.2 g

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

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0.36%0.11g

Saturated Fat

18.6%5.96g

0.11 gvs5.96 g

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

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15.8%0.25g

Omega 3

0%0g

0.25 gvs0 g

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

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0.28%0.047g

Omega 6

113%19g

0.047 gvs19 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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3.7%4.8g

Carbohydrate

19.3%25g

4.8 gvs25 g

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

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0.78%0.57g

Sugars

8.9%6.45g

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

0.57 gvs6.45 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

%0.057g

NA gvs0.057 g

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

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Sucrose

%6.2g

NA gvs6.2 g

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

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8.95%3.4g

Fiber

39%15g

3.4 gvs15 g

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

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7.1%4g

Protein

53.7%30g

4 gvs30 g

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

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Vitamins

Canned Spinachvs Oil Roasted Almonds

77%695μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

695 μgvs0 μg

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

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1.9%0.023mg

Vitamin B1

11%0.13mg

Thiamine

0.023 mgvs0.13 mg

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

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15%0.2mg

Vitamin B2

85%1.1mg

Riboflavin

0.2 mgvs1.1 mg

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

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3.44%0.55mg

Vitamin B3

32.5%5.2mg

Niacin, nicotinic acid, niacinamide

0.55 mgvs5.2 mg

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

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1.33%0.067mg

Vitamin B5

6.5%0.32mg

Pantothenic acid

0.067 mgvs0.32 mg

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

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11%0.14mg

Vitamin B6

13%0.17mg

Pyridoxine

0.14 mgvs0.17 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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34.7%139μg

Vitamin B9

9.57%38.3μg

Folates and Folic Acid

139 μgvs38.3 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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22.5%20.3mg

Vitamin C

0%0mg

Ascorbic acid

20.3 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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18.3%2.75mg

Vitamin E

245%37mg

Tocopherols and Tocotrienols

2.75 mgvs37 mg

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

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545%654μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

654 μgvs0 μg

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

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Minerals

Canned Spinachvs Oil Roasted Almonds

18%180mg

Calcium

41.2%412mg

180 mgvs412 mg

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

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28.3%0.26mg

Copper

150%1.35mg

0.26 mgvs1.35 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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40.8%3.26mg

Iron

65.2%5.2mg

3.26 mgvs5.2 mg

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

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25.6%108mg

Magnesium

92%388mg

108 mgvs388 mg

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

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36.8%0.85mg

Manganese

152%3.5mg

0.85 mgvs3.5 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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8.9%62.4mg

Phosphorus

94%661mg

62.4 mgvs661 mg

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

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14.4%490mg

Potassium

29%991mg

490 mgvs991 mg

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

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3.6%2μg

Selenium

10.6%5.8μg

2 μgvs5.8 μg

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

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30.4%456mg

Sodium

0.094%1.4mg

456 mgvs1.4 mg

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

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5.93%0.65mg

Zinc

39.6%4.35mg

0.65 mgvs4.35 mg

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

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3.5%130g

Water

0.11%3.97g

130 gvs3.97 g

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

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Lets compare vitamin content per 5 ounces of Canned Spinach vs Oil Roasted Almonds:

Canned Spinach, Solids with Salt have more Vitamin A, 3.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
While Oil Roasted Almonds contain 5.8 times more Vitamin B1, 5.7 times more Vitamin B2, 9.4 times more Vitamin B3, 4.9 times more Vitamin B5 and 13.4 times more Vitamin E than Canned Spinach, Solids with Salt.
Both Canned Spinach, Solids with Salt and Oil Roasted Almonds have similar amounts of Vitamin B6 per 5 oz.
Both Canned Spinach, Solids with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Spinach vs Oil Roasted Almonds:

Canned Spinach, Solids with Salt have 322 times more Sodium and 32.8 times more Water than Oil Roasted Almonds.
While Oil Roasted Almonds contain 2.3 times more Calcium, 5.3 times more Copper, 1.6 times more Iron, 3.6 times more Magnesium, 4.1 times more Manganese, 10.6 times more Phosphorus, 2 times more Potassium, 2.9 times more Selenium and 6.7 times more Zinc than Canned Spinach, Solids with Salt.

Comparison of macro-nutrients per 5 ounces:

Canned Spinach, Solids with Salt have more Omega 3 than Oil Roasted Almonds.
While Oil Roasted Almonds contain 26.4 times more Energy, 110.3 times more Fat, 52 times more Saturated Fat, 409.7 times more Omega 6, 5.2 times more Carbohydrate, 11.4 times more Sugars, 4.4 times more Fiber and 7.6 times more Protein than Canned Spinach, Solids with Salt.
Both Canned Spinach, Solids with Salt as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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

Compare Foods

Comparing Nutrients in 5 ounces Canned SpinachVS Oil Roasted Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: