Comparing Nutrients in 1 kilogram 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	10% 290kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	5.88% 5.7g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.4% 42g	368% 478g	130g per day for Men 19-50 years
Sugars	8.97% 6.5g	500% 363g	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	2.5% 1.8g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	76.3% 29g	126% 48g	38g per day for Men 19-50 years
Protein	65% 36.3g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Almond paste	Recommended Dietary Allowance
Vitamin A	651% 5860μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.3% 0.94mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	27.7% 0.36mg	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	363% 1450μg	183% 730μg	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	61% 55mg	1.1% 1mg	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	193% 29mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3100% 3720μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Almond paste	Recommended Dietary Allowance
Calcium	129% 1290mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	504% 4.54mg	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	236% 19mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	306% 7.04mg	372% 8.56mg	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	70% 490mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	102% 3460mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	49.3% 740mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	135% 15mg	11mg per day for Men 19-50 years
Water	24.4% 902g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Almond paste per 1 kg

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

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

• 1 kilogram of Frozen Spinach has 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 1 kg of Almond paste contains 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 one kilogram.
• 1 kilogram of Frozen Spinach have insufficient amounts of Vitamin B5
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Frozen Spinach vs Almond paste:

• 1 kilogram of Frozen Spinach has 1.4 times more Selenium, 8.2 times more Sodium and 6.4 times more Water than Almond paste.
• While 1 kg of Almond paste contains 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Almond paste contains 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.
• 1 kilogram of Frozen Spinach provide inadequate amounts of Energy and Omega 6