Comparing Nutrients in 1 pound 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	71.6% 2077kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	56.4% 0.9g	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	227% 164g	2.63% 1.9g	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	0.94% 0.68g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	57.3% 21.8g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	73% 41g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	236% 2127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	5.9% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	68% 0.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	64.3% 19.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	82.8% 331μg	220% 880μg	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	142% 127mg	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	61.4% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1825% 2190μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Spinach	Recommended Dietary Allowance
Calcium	78% 780mg	45% 449mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	65.5% 0.59mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	85.3% 358mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	177% 4.07mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	74.4% 2531mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	24% 358mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	1.73% 64g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Spinach per 1 lb

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

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

• 1 pound 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 lb 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 pound.
• 1 pound of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 pound 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 pound.

Comparing minerals per 1 pound for Almond paste vs Spinach:

• 1 pound 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 lb 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 pound.
• 1 pound of Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 pound of Spinach provide inadequate amounts of Energy and Omega 6