Comparing Nutrients in 14 ounces Frozen Spinach VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Almond paste	8%	52%	40%

Macro Nutrients

	Frozen Spinach	Almond paste	Recommended Dietary Allowance
Energy	3.97% 115kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	146% 190g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	198% 144g	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	0.99% 0.71g	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	% 0.95g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	30.3% 11.5g	50% 19g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Almond paste	Recommended Dietary Allowance
Vitamin A	258% 2326μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.4% 0.89mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.46% 0.37mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	11% 0.14mg	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	144% 575μg	72.4% 290μg	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	24.3% 22mg	0.44% 0.4mg	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	76.7% 11.5mg	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1230% 1476μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Almond paste	Recommended Dietary Allowance
Calcium	51% 512mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	200% 1.8mg	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	94% 7.5mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	148% 3.4mg	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	27.8% 194mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	40.4% 1373mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	19.6% 294mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	9.67% 358g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Almond paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Spinach versus 14 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Spinach vs Almond paste:

• 14 ounces of Frozen Spinach have more Vitamin A, 4.8 times more Vitamin B6, 2 times more Vitamin B9, 55 times more Vitamin C and more Vitamin K than Almond paste.
• While 14 oz of Almond paste contain 1.8 times more Vitamin B2, 2.8 times more Vitamin B3 and 4.7 times more Vitamin E than Unprepared Frozen Spinach.
• Both Frozen Spinach and Almond paste provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Frozen Spinach have insufficient amounts of Vitamin B5
• 14 ounces of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Unprepared Frozen Spinach as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Spinach vs Almond paste:

• 14 ounces of Frozen Spinach have 1.4 times more Selenium, 8.2 times more Sodium and 6.4 times more Water than Almond paste.
• While 14 oz of Almond paste contain 1.3 times more Calcium, 3.2 times more Copper, 1.7 times more Magnesium, 5.3 times more Phosphorus and 2.6 times more Zinc than Unprepared Frozen Spinach.
• Both Frozen Spinach and Almond paste contain similar levels of Iron, Manganese and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Almond paste contain 15.8 times more Energy, 48.7 times more Fat, 64.1 times more Saturated Fat, 2.4 times more Omega 3, more Omega 6, 11.4 times more Carbohydrate, 55.8 times more Sugars, 1.7 times more Fiber and 2.5 times more Protein than Unprepared Frozen Spinach.
• 14 ounces of Frozen Spinach provide inadequate amounts of Energy and Omega 6