Comparing Nutrients in 500 calories Almond paste VS Canned Spinach with Liquids and Salt

Weight per 500 calories

• Almond paste: 109g
• Canned Spinach with Liquids and Salt: 2632g

Almond paste has 24.1 times more energy per 100g than Canned Spinach with Liquids and Salt. It has very high energy density when compared to other foods. Canned Spinach Solids and Liquids with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Almond paste	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.2% 30.3g	10% 9.74g	97g per day for Men 19-50 years
Saturated Fat	8.97% 2.87g	4.93% 1.58g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	201% 3.2g	1.6g per day for Men 19-50 years
Omega 6	36% 6.1g	3.56% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	59% 77g	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	111% 42g	38g per day for Men 19-50 years
Protein	17.5% 9.83g	99% 55.5g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1181% 10632μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.46% 0.09mg	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.8% 0.45mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	44.6% 7.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.47% 0.12mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.02% 0.039mg	162% 2.1mg	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	382% 1526μg	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	395% 355mg	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	8351% 10021μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	18.8% 188mg	218% 2184mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	339% 3.05mg	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	520% 41.6mg	8mg per day for Men 19-50 years
Magnesium	33.8% 142mg	351% 1474mg	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	120% 842mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	178% 6053mg	3400mg per day for Men 19-50 years
Selenium	8.34% 4.6μg	57.4% 31.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.83mg	560% 8395mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	66.3% 2453g	3700g per day for Men 19-50 years

Almond Paste VS Canned Spinach With Liquids And Salt Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Almond paste vs Canned Spinach with Liquids and Salt:

• 500 kcal of Canned Spinach Solids and Liquids with Salt contain more Vitamin A, 5.3 times more Vitamin B1, 6.2 times more Vitamin B2, 4.6 times more Vitamin B3, 8.1 times more Vitamin B5, 53.6 times more Vitamin B6, 19.2 times more Vitamin B9, 3254.2 times more Vitamin C, 2.8 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 and Liquids 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 with Liquids and Salt:

• 500 kcal of Canned Spinach Solids and Liquids with Salt contain 11.6 times more Calcium, 6.2 times more Copper, 23.8 times more Iron, 10.4 times more Magnesium, 13.9 times more Manganese, 3 times more Phosphorus, 17.7 times more Potassium, 6.9 times more Selenium, 854.4 times more Sodium, 6.8 times more Zinc and 159.6 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 3.1 times more Fat, 10.1 times more Omega 6 and 4.6 times more Sugars than Canned Spinach with Liquids and Salt.
• While 500 kcal of Canned Spinach Solids and Liquids with Salt contain 14.8 times more Omega 3, 1.5 times more Carbohydrate, 8 times more Fiber and 5.7 times more Protein than Almond paste.
• Both Almond paste and Canned Spinach with Liquids and Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Spinach with Liquids and Salt provide inadequate amounts of Omega 6