Comparing Nutrients in 500 calories Almond paste VS Canned Spinach

Weight per 500 calories

• Almond paste: 109g
• Canned Spinach: 2174g

Almond paste has 19.9 times more energy per 100g than Canned Spinach. It has very high energy density when compared to other foods. Canned Spinach, Solids with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Almond paste or Canned Spinach?

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Almond paste	Canned Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.2% 30.3g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	8.97% 2.87g	5.5% 1.76g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	242% 3.87g	1.6g per day for Men 19-50 years
Omega 6	36% 6.1g	4.2% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	57% 74g	130g per day for Men 19-50 years
Sugars	54.6% 39.6g	12% 8.7g	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	13.8% 5.24g	137% 52g	38g per day for Men 19-50 years
Protein	17.5% 9.83g	109% 61g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Canned Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	1184% 10652μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.46% 0.09mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.8% 0.45mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	52.7% 8.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.47% 0.12mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.02% 0.039mg	167% 2.17mg	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	20% 79.7μg	533% 2130μg	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	0.12% 0.11mg	345% 311mg	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	99% 14.8mg	281% 42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8362% 10035μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Canned Spinach	Recommended Dietary Allowance
Calcium	18.8% 188mg	276% 2761mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	435% 3.9mg	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	22% 1.75mg	625% 50mg	8mg per day for Men 19-50 years
Magnesium	33.8% 142mg	393% 1652mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	564% 13mg	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	40.2% 282mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	221% 7522mg	3400mg per day for Men 19-50 years
Selenium	8.34% 4.6μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.83mg	467% 7000mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	54% 1995g	3700g per day for Men 19-50 years

Almond Paste VS Canned Spinach Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Almond paste or Canned Spinach?

Lets compare vitamin content per 500 calories of Almond paste vs Canned Spinach:

• 500 kcal of Canned Spinach, Solids with Salt contain more Vitamin A, 3.9 times more Vitamin B1, 6.6 times more Vitamin B2, 5.4 times more Vitamin B3, 8.3 times more Vitamin B5, 55.3 times more Vitamin B6, 26.7 times more Vitamin B9, 2847.6 times more Vitamin C, 2.9 times more Vitamin E and more Vitamin K than Almond paste.
• 500 calories of Almond paste have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Almond paste as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Almond paste vs Canned Spinach:

• 500 kcal of Canned Spinach, Solids with Salt contain 14.7 times more Calcium, 7.9 times more Copper, 28.6 times more Iron, 11.6 times more Magnesium, 13.9 times more Manganese, 3.4 times more Phosphorus, 21.9 times more Potassium, 6.6 times more Selenium, 712.4 times more Sodium, 6.2 times more Zinc and 129.8 times more Water than Almond paste.
• 500 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Almond paste have 2.8 times more Fat, 8.5 times more Omega 6 and 4.6 times more Sugars than Canned Spinach.
• While 500 kcal of Canned Spinach, Solids with Salt contain 17.8 times more Omega 3, 1.4 times more Carbohydrate, 10 times more Fiber and 6.2 times more Protein than Almond paste.
• Both Almond paste and Canned Spinach offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Spinach provide inadequate amounts of Omega 6