Comparing Nutrients in 1 kilogram Almond paste VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Spinach	39%	12%	49%

Macro Nutrients

	Almond paste	Spinach	Recommended Dietary Allowance
Energy	158% 4580kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	124% 2g	86.3% 1.38g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	28% 36.3g	130g per day for Men 19-50 years
Sugars	500% 363g	5.8% 4.2g	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	2.07% 1.5g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.7g	g per day for Men 19-50 years
Fiber	126% 48g	58% 22g	38g per day for Men 19-50 years
Protein	161% 90g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	521% 4690μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	45.3% 7.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	150% 1.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	142% 42.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	183% 730μg	485% 1940μg	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	1.1% 1mg	312% 281mg	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	903% 135mg	135% 20.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4024% 4829μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Spinach	Recommended Dietary Allowance
Calcium	172% 1720mg	99% 990mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	144% 1.3mg	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	200% 16mg	339% 27mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	188% 790mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	390% 8.97mg	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	369% 2580mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	164% 5580mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	52.7% 790mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	3.8% 141g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Spinach per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond paste vs Spinach:

• 1 kilogram of Almond paste has 2.2 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B5 and 6.7 times more Vitamin E than Spinach.
• While 1 kg of Raw Spinach contains more Vitamin A, 5.4 times more Vitamin B6, 2.7 times more Vitamin B9, 281 times more Vitamin C and more Vitamin K than Almond paste.
• Both Almond paste and Spinach provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 kilogram of Spinach have insufficient amounts of Vitamin B5
• Both Almond paste as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Spinach:

• 1 kilogram of Almond paste has 1.7 times more Calcium, 3.5 times more Copper, 1.6 times more Magnesium, 5.3 times more Phosphorus, 4.2 times more Selenium and 2.8 times more Zinc than Spinach.
• While 1 kg of Raw Spinach contains 1.7 times more Iron, 1.8 times more Potassium, 8.8 times more Sodium and 6.5 times more Water than Almond paste.
• Both Almond paste and Spinach contain similar levels of Manganese per one kilogram.
• 1 kilogram of Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 19.9 times more Energy, 71.1 times more Fat, 41.7 times more Saturated Fat, 1.4 times more Omega 3, 214.5 times more Omega 6, 13.2 times more Carbohydrate, 86.3 times more Sugars, 2.2 times more Fiber and 3.1 times more Protein than Spinach.
• 1 kilogram of Spinach provide inadequate amounts of Energy and Omega 6