Comparing Nutrients in 1 kilogram Flaxseed VS Almond paste

Macros Ratio

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

Macro Nutrients

	Flaxseed	Almond paste	Recommended Dietary Allowance
Energy	184% 5340kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	435% 422g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	114% 36.6g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	14258% 228g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	347% 59g	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	222% 289g	368% 478g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	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	0% 0g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 11.5g	NA	g per day for Men 19-50 years
Fiber	718% 273g	126% 48g	38g per day for Men 19-50 years
Protein	327% 183g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1370% 16.4mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.85mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	364% 4.73mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1127% 338μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	218% 870μg	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	6.67% 6mg	1.1% 1mg	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	20.7% 3.1mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Almond paste	Recommended Dietary Allowance
Calcium	255% 2550mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	1356% 12mg	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	716% 57.3mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	933% 3920mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	1079% 25mg	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	917% 6420mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	239% 8130mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	395% 43.4mg	135% 15mg	11mg per day for Men 19-50 years
Water	1.9% 69.6g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Flaxseed 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 Flaxseed vs Almond paste:

• 1 kilogram of Flaxseed has 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.
• While 1 kg of Almond paste contains 2.6 times more Vitamin B2 and 43.7 times more Vitamin E than Flaxseed.
• Both Flaxseed and Almond paste provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin K
• Both Flaxseed as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Flaxseed vs Almond paste:

• 1 kilogram of Flaxseed has 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 1 kilogram:

• 1 kilogram of Flaxseed has 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.
• While 1 kg of Almond paste contains 1.7 times more Carbohydrate and 23.4 times more Sugars than Flaxseed.
• Both Flaxseed and Almond paste offer comparable quantities of Energy and Omega 6 per one kilogram.