Comparing Nutrients in 100 calories Canned Spinach VS Almond paste

Weight per 100 calories

• Canned Spinach: 435g
• Almond paste: 22g

Almond paste has 19.9 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.

Discover which food has more nutrients per 100 calories - Canned Spinach or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach	38%	15%	47%
Almond paste	8%	52%	40%

Macro Nutrients

	Canned Spinach	Almond paste	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.17g	6.24% 6.06g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	48.4% 0.77g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 14.8g	8.03% 10.4g	130g per day for Men 19-50 years
Sugars	2.4% 1.74g	11% 7.9g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	2.76% 1.05g	38g per day for Men 19-50 years
Protein	22% 12.2g	3.5% 1.97g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Almond paste	Recommended Dietary Allowance
Vitamin A	237% 2130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.8% 0.07mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	6.95% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	1.94% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.2mg	0.49% 0.025mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	0.6% 0.008mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	107% 426μg	4% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	0.024% 0.022mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	56.2% 8.43mg	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1672% 2007μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Almond paste	Recommended Dietary Allowance
Calcium	55.2% 552mg	3.76% 37.6mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	11% 0.099mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	125% 10mg	4.37% 0.35mg	8mg per day for Men 19-50 years
Magnesium	78.7% 330mg	6.76% 28.4mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	8.13% 0.19mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.3% 191mg	8.05% 56.3mg	700mg per day for Men 19-50 years
Potassium	44.2% 1504mg	2% 68.6mg	3400mg per day for Men 19-50 years
Selenium	11% 6.1μg	1.67% 0.92μg	55μg per day for Men 19-50 years
Sodium	93% 1400mg	0.13% 1.97mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	2.94% 0.32mg	11mg per day for Men 19-50 years
Water	10.8% 399g	0.083% 3.07g	3700g per day for Men 19-50 years

Canned Spinach VS Almond Paste Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Spinach or Almond paste?

Lets compare vitamin content per 100 calories of Canned Spinach vs Almond paste:

• 100 calories of Canned Spinach have more Vitamin A, 3.9 times more Vitamin B1, 6.6 times more Vitamin B2, 5.4 times more Vitamin B3, 8.3 times more Vitamin B5, 55.3 times more Vitamin B6, 26.7 times more Vitamin B9, 2847.6 times more Vitamin C, 2.9 times more Vitamin E and more Vitamin K than Almond paste.
• 100 calories of Almond paste have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Canned Spinach, Solids with Salt as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Spinach vs Almond paste:

• 100 calories of Canned Spinach have 14.7 times more Calcium, 7.9 times more Copper, 28.6 times more Iron, 11.6 times more Magnesium, 13.9 times more Manganese, 3.4 times more Phosphorus, 21.9 times more Potassium, 6.6 times more Selenium, 712.4 times more Sodium, 6.2 times more Zinc and 129.8 times more Water than Almond paste.
• 100 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Spinach have 17.8 times more Omega 3, 1.4 times more Carbohydrate, 10 times more Fiber and 6.2 times more Protein than Almond paste.
• While 100 kcal of Almond paste contain 2.8 times more Fat, 8.5 times more Omega 6 and 4.6 times more Sugars than Canned Spinach, Solids with Salt.
• Both Canned Spinach and Almond paste offer comparable quantities of Energy per 100 calories.
• 100 calories of Canned Spinach provide inadequate amounts of Omega 6