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Comparing Nutrients in 7 ounces Canned SpinachVS Almonds

Macros Ratio

Protein Fat Carbs

Canned Spinach
38%
15%
47%
Almonds
14%
72%
14%
7 oz ▼

Macro Nutrients

1.57%45.6kcal
Energy
39.6%1149kcal
45.6 kcalvs1149 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.02%0.99g
Fat
102%99g
0.99 gvs99 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.5%0.16g
Saturated Fat
23.6%7.54g
0.16 gvs7.54 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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22%0.35g
Omega 3
0.37%0.006g
0.35 gvs0.006 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.39%0.065g
Omega 6
144%24.5g
0.065 gvs24.5 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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5.2%6.75g
Carbohydrate
33%42.8g
6.75 gvs42.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.1%0.79g
Sugars
12%8.63g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.79 gvs8.63 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.3%0.22g
≤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 gvs0.22 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.34g
NA gvs0.34 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%7.84g
NA gvs7.84 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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12.5%4.76g
Fiber
65.3%25g
4.76 gvs25 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
9.96%5.58g
Protein
75%42g
5.58 gvs42 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

108%972μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
972 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.65%0.032mg
Vitamin B1
34%0.41mg
Thiamine
0.032 mgvs0.41 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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21%0.27mg
Vitamin B2
174%2.26mg
Riboflavin
0.27 mgvs2.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.8%0.77mg
Vitamin B3
45%7.18mg
Niacin, nicotinic acid, niacinamide
0.77 mgvs7.18 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
1.87%0.093mg
Vitamin B5
18.7%0.93mg
Pantothenic acid
0.093 mgvs0.93 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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15.3%0.2mg
Vitamin B6
21%0.27mg
Pyridoxine
0.2 mgvs0.27 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
377%113μg
Biotin
NA μgvs113 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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48.6%194μg
Vitamin B9
22%87.3μg
Folates and Folic Acid
194 μgvs87.3 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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31.5%28.4mg
Vitamin C
0%0mg
Ascorbic acid
28.4 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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25.7%3.85mg
Vitamin E
339%51mg
Tocopherols and Tocotrienols
3.85 mgvs51 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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763%916μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
916 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

25.2%252mg
Calcium
53.4%534mg
252 mgvs534 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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39.7%0.36mg
Copper
227%2.05mg
0.36 mgvs2.05 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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57%4.56mg
Iron
92%7.36mg
4.56 mgvs7.36 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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36%151mg
Magnesium
128%536mg
151 mgvs536 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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51.5%1.2mg
Manganese
188%4.32mg
1.2 mgvs4.32 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
200%90μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs90 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
12.5%87.3mg
Phosphorus
136%955mg
87.3 mgvs955 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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20%687mg
Potassium
42.8%1455mg
687 mgvs1455 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.05%2.78μg
Selenium
14.8%8.14μg
2.78 μgvs8.14 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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42.6%639mg
Sodium
0.13%2mg
639 mgvs2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.3%0.91mg
Zinc
56.3%6.2mg
0.91 mgvs6.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.92%182g
Water
0.24%8.75g
182 gvs8.75 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Canned Spinach vs Almonds:
Comparing minerals per 7 ounces for Canned Spinach vs Almonds:
Comparison of macro-nutrients per 7 ounces:



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