Comparing Nutrients in 1 kilogram Chia VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Almond paste	8%	52%	40%

Macro Nutrients

	Chia	Almond paste	Recommended Dietary Allowance
Energy	168% 4860kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	317% 307g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	104% 33.3g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	11144% 178g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	343% 58.4g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	324% 421g	368% 478g	130g per day for Men 19-50 years
Sugars	NA	500% 363g	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	905% 344g	126% 48g	38g per day for Men 19-50 years
Protein	295% 165g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Chia	Almond paste	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	517% 6.2mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	552% 88.3mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	27.7% 0.36mg	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	123% 490μg	183% 730μg	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	17.8% 16mg	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.3% 5mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chia	Almond paste	Recommended Dietary Allowance
Calcium	631% 6310mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	1027% 9.24mg	504% 4.54mg	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	965% 77.2mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	798% 3350mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	1184% 27.2mg	372% 8.56mg	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	1229% 8600mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	120% 4070mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	1004% 552μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	416% 45.8mg	135% 15mg	11mg per day for Men 19-50 years
Water	1.57% 58g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Chia VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Chia versus 1 kg of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Chia vs Almond paste:

• 1 kilogram of Chia has 7.6 times more Vitamin B1 and 6.2 times more Vitamin B3 than Almond paste.
• While 1 kg of Almond paste contains 2.4 times more Vitamin B2, 1.5 times more Vitamin B9 and 27.1 times more Vitamin E than Dried Chia Seeds.
• Both Dried Chia Seeds as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Chia vs Almond paste:

• 1 kilogram of Chia has 3.7 times more Calcium, 2 times more Copper, 4.8 times more Iron, 2.6 times more Magnesium, 3.2 times more Manganese, 3.3 times more Phosphorus, 1.3 times more Potassium, 13.1 times more Selenium and 3.1 times more Zinc than Almond paste.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chia has 1.3 times more Saturated Fat, 89.6 times more Omega 3, 7.2 times more Fiber and 1.8 times more Protein than Almond paste.
• Both Chia and Almond paste offer comparable quantities of Energy, Fat, Omega 6 and Carbohydrate per one kilogram.