Comparing Nutrients in 7 ounces 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	2% 57.5kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.43% 8.35g	73% 95g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	99% 72g	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	0.49% 0.36g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0.48g	NA	g per day for Men 19-50 years
Fiber	15% 5.75g	25% 9.53g	38g per day for Men 19-50 years
Protein	13% 7.2g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Almond paste	Recommended Dietary Allowance
Vitamin A	129% 1163μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	5.5% 0.071mg	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	72% 288μg	36.2% 145μg	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	12% 11mg	0.22% 0.2mg	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	38.4% 5.75mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	615% 738μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Almond paste	Recommended Dietary Allowance
Calcium	25.6% 256mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	100% 0.9mg	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	47% 3.75mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	74% 1.7mg	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	14% 97mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Almond paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Spinach versus 7 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Spinach vs Almond paste:

• 7 ounces of Frozen Spinach have 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 7 oz of Almond paste contain 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 seven ounces.
• 7 ounces of Frozen Spinach have insufficient amounts of Vitamin B5
• 7 ounces 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 seven ounces.

Comparing minerals per 7 ounces for Frozen Spinach vs Almond paste:

• 7 ounces of Frozen Spinach have 1.4 times more Selenium, 8.2 times more Sodium and 6.4 times more Water than Almond paste.
• While 7 oz of Almond paste contain 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Almond paste contain 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.
• 7 ounces of Frozen Spinach provide inadequate amounts of Energy and Omega 6