Comparing Nutrients in 1 pound 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	4.54% 132kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	167% 217g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	227% 164g	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	1.13% 0.82g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	34.6% 13g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Almond paste	Recommended Dietary Allowance
Vitamin A	295% 2658μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	12.6% 0.16mg	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	164% 658μg	82.8% 331μg	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	27.7% 25mg	0.5% 0.45mg	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	87.7% 13mg	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1406% 1687μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Almond paste	Recommended Dietary Allowance
Calcium	58.5% 585mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	229% 2.06mg	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	107% 8.57mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	169% 3.9mg	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	31.8% 222mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	46% 1569mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	11% 409g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Almond paste per 1 lb

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

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

• 1 pound 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 lb 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 pound.
• 1 pound of Frozen Spinach have insufficient amounts of Vitamin B5
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

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