Comparing Nutrients in 14 ounces Almond paste VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Flaxseed	13%	67%	20%

Macro Nutrients

	Almond paste	Flaxseed	Recommended Dietary Allowance
Energy	62.7% 1818kcal	73% 2119kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	173% 167g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	45.4% 14.5g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	5659% 91g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	138% 23.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	88% 115g	130g per day for Men 19-50 years
Sugars	198% 144g	8.5% 6.15g	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	0% 0g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 4.56g	g per day for Men 19-50 years
Fiber	50% 19g	285% 108g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	130% 72.6g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Flaxseed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	544% 6.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	447% 134μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	72.4% 290μg	86.3% 345μg	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	0.44% 0.4mg	2.65% 2.4mg	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	358% 53.7mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14.2% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Flaxseed	Recommended Dietary Allowance
Calcium	68.3% 683mg	101% 1012mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	538% 4.84mg	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	79.4% 6.35mg	284% 22.7mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	370% 1556mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	428% 9.85mg	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	146% 1024mg	364% 2548mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	95% 3227mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	183% 101μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	157% 17.2mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.75% 27.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Flaxseed per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond paste versus 14 oz of Flaxseed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almond paste vs Flaxseed:

• 14 ounces of Almond paste have 2.6 times more Vitamin B2 and 43.7 times more Vitamin E than Flaxseed.
• While 14 oz of Flaxseed contain 20 times more Vitamin B1, 2.2 times more Vitamin B3, 8.7 times more Vitamin B5, 13.1 times more Vitamin B6 and more Vitamin K than Almond paste.
• Both Almond paste and Flaxseed provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Almond paste have insufficient amounts of Vitamin K
• Both Almond paste as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Almond paste vs Flaxseed:

• 14 oz of Flaxseed contain 1.5 times more Calcium, 2.7 times more Copper, 3.6 times more Iron, 3 times more Magnesium, 2.9 times more Manganese, 2.5 times more Phosphorus, 2.6 times more Potassium, 6 times more Selenium, 3.3 times more Sodium and 2.9 times more Zinc than Almond paste.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond paste have 1.7 times more Carbohydrate and 23.4 times more Sugars than Flaxseed.
• While 14 oz of Flaxseed contain 1.5 times more Fat, 1.4 times more Saturated Fat, 114.6 times more Omega 3, 5.7 times more Fiber and 2 times more Protein than Almond paste.
• Both Almond paste and Flaxseed offer comparable quantities of Energy and Omega 6 per 14 ounces.