Comparing Nutrients in 1 pound Almond paste VS Endive

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Endive	25%	9%	66%

Macro Nutrients

	Almond paste	Endive	Recommended Dietary Allowance
Energy	71.6% 2077kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	56.4% 0.9g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	11.7% 15g	130g per day for Men 19-50 years
Sugars	227% 164g	1.56% 1.13g	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	57.3% 21.8g	37% 14g	38g per day for Men 19-50 years
Protein	73% 41g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Endive	Recommended Dietary Allowance
Vitamin A	0% 0μg	54.4% 490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	81.6% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	6.98% 0.091mg	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	82.8% 331μg	161% 644μg	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	0.5% 0.45mg	32.8% 29.5mg	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	409% 61.4mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	873% 1048μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Endive	Recommended Dietary Allowance
Calcium	78% 780mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	50% 0.45mg	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	91% 7.26mg	47% 3.76mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	83% 1.9mg	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	167% 1170mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	6.65% 100mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	1.73% 64g	11.5% 425g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Endive per 1 lb

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

Lets compare vitamin content per 1 pound of Almond paste vs Endive:

• 1 pound of Almond paste has 5.5 times more Vitamin B2, 3.6 times more Vitamin B3, 1.8 times more Vitamin B6 and 30.8 times more Vitamin E than Endive.
• While 1 lb of Raw Endive contains more Vitamin A, 8 times more Vitamin B5, 1.9 times more Vitamin B9, 65 times more Vitamin C and more Vitamin K than Almond paste.
• Both Almond paste and Endive provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 pound of Endive have insufficient amounts of Vitamin B6
• Both Almond paste as well as Raw Endive have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Almond paste vs Endive:

• 1 pound of Almond paste has 3.3 times more Calcium, 4.6 times more Copper, 1.9 times more Iron, 8.7 times more Magnesium, 2 times more Manganese, 9.2 times more Phosphorus, 21 times more Selenium and 1.9 times more Zinc than Endive.
• While 1 lb of Raw Endive contains 6.7 times more Water than Almond paste.
• Both Almond paste and Endive contain similar levels of Potassium per one pound.
• 1 pound of Endive lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almond paste has 26.9 times more Energy, 138.7 times more Fat, 54.8 times more Saturated Fat, 15.3 times more Omega 3, 74.3 times more Omega 6, 14.3 times more Carbohydrate, 145 times more Sugars, 1.5 times more Fiber and 7.2 times more Protein than Endive.
• 1 pound of Endive provide inadequate amounts of Energy, Omega 3 and Omega 6