Comparing Nutrients in 5 ounces Endive VS Almond paste

Macros Ratio

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

Macro Nutrients

	Endive	Almond paste	Recommended Dietary Allowance
Energy	0.83% 24kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.65% 4.75g	52% 67.8g	130g per day for Men 19-50 years
Sugars	0.49% 0.35g	71% 51.4g	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	11.6% 4.4g	18% 6.8g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Endive	Almond paste	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.18% 0.11mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.28mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	3.93% 0.051mg	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	50.3% 201μg	26% 103μg	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	10.2% 9.2mg	0.16% 0.14mg	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	4.16% 0.62mg	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	273% 327μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Endive	Almond paste	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	71.5% 0.64mg	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	14.7% 1.18mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	52.8% 1.2mg	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	5.67% 39.7mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	2.08% 31mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Endive VS Almond paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Endive versus 5 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Endive vs Almond paste:

• 5 ounces of Endive have 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.
• While 5 oz of Almond paste contain 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 Raw Endive.
• Both Endive and Almond paste provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Endive have insufficient amounts of Vitamin B6
• 5 ounces of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Endive as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Endive vs Almond paste:

• 5 ounces of Endive have 6.7 times more Water than Almond paste.
• While 5 oz of Almond paste contain 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 Raw Endive.
• Both Endive and Almond paste contain similar levels of Potassium per five ounces.
• 5 ounces of Endive lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Almond paste contain 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 Raw Endive.
• 5 ounces of Endive provide inadequate amounts of Energy, Omega 3 and Omega 6