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Compare Nutrients in 100 grams Canned SpinachVS Almonds

Macros Ratio

ProteinsFatsCarbs

Canned Spinach
38%
15%
47%
Almonds
14%
72%
14%

Vitamins

100 g ▼RDA for Men 19-30 years ▼
Canned SpinachAlmonds
Vitamin A
54%
0%
490 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
1.67%
17.5%
0.02 mg0.21 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
10.8%
87.7%
0.14 mg1.14 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
2.44%
22.5%
0.39 mg3.6 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
7.7%
10.8%
0.1 mg0.14 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
15.6%
0%
14 mg0 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
13%
171%
1.94 mg25.6 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
385%
0%
462 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
24.5%
11%
98 μg44 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 g ▼RDA for Men 19-30 years ▼
Canned SpinachAlmonds
Calcium
12.7%
27%
127 mg269 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
20%
114%
0.18 mg1.03 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
28.8%
46%
2.3 mg3.7 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
19%
67.5%
76 mg270 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
26%
95%
0.6 mg2.18 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
6.3%
68.7%
44 mg481 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
10%
21.6%
346 mg733 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
2.55%
7.45%
1.4 μg4.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
21%
0.07%
322 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
4.2%
28%
0.46 mg3.12 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Canned Spinach vs Almonds:
Canned Spinach, Solids with Salt have 2.2 times more Folate than Almonds. While Almonds contain 10.5 times more Thiamine, 8.1 times more Vitamin B2, 9.2 times more Vitamin B3, 1.4 times more Vitamin B6 and 13.2 times more Vitamin E than Canned Spinach, Solids with Salt.

Comparing minerals per 100 grams for Canned Spinach vs Almonds:
Canned Spinach, Solids with Salt have 322 times more Sodium than Almonds. While Almonds contain 2.1 times more Calcium, 5.7 times more Copper, 1.6 times more Iron, 3.6 times more Magnesium, 3.6 times more Manganese, 10.9 times more Phosphorus, 2.1 times more Potassium, 2.9 times more Selenium and 6.8 times more Zinc than Canned Spinach, Solids with Salt.

Macro Nutrients

100 g ▼RDA for Men 19-30 years ▼
Canned SpinachAlmonds
Energy
0.79%
20%
23 kcal579 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
0.52%
51.5%
0.5 g50 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
5%
37.5%
2.8 g21 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
2.6%
16.6%
3.4 g21.6 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
0.55%
6%
0.4 g4.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
6.3%
33%
2.4 g12.5 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.25%
12%
0.08 g3.8 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
11%
0%
0.18 g0 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.18%
70.6%
0.03 g12 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.5%
0.12%
92 g4.4 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Canned Spinach, Solids with Salt have 20.9 times more Water than Almonds. While Almonds contain 25.2 times more Energy, 100 times more Fat, 7.5 times more Protein, 6.4 times more Carbohydrate, 10.9 times more Sugars, 5.2 times more Fiber, 47.5 times more Saturated Fat and 400 times more Omega 6 than Canned Spinach, Solids with Salt.