Comparing Nutrients in 1 pound 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	71.6% 2077kcal	83.5% 2422kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	197% 191g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	56.4% 0.9g	6467% 103g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	158% 26.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	101% 131g	130g per day for Men 19-50 years
Sugars	227% 164g	9.7% 7.03g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 5.2g	g per day for Men 19-50 years
Fiber	57.3% 21.8g	326% 124g	38g per day for Men 19-50 years
Protein	73% 41g	148% 83g	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	31% 0.37mg	621% 7.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	89.4% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	511% 153μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	82.8% 331μg	99% 395μg	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	0.5% 0.45mg	3.02% 2.72mg	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	409% 61.4mg	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Flaxseed	Recommended Dietary Allowance
Calcium	78% 780mg	116% 1157mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	615% 5.53mg	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	91% 7.26mg	325% 26mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	423% 1778mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	489% 11.3mg	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	167% 1170mg	416% 2912mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	108% 3688mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	179% 19.7mg	11mg per day for Men 19-50 years
Water	1.73% 64g	0.85% 31.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Flaxseed per 1 lb

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

Lets compare vitamin content per 1 pound of Almond paste vs Flaxseed:

• 1 pound of Almond paste has 2.6 times more Vitamin B2 and 43.7 times more Vitamin E than Flaxseed.
• While 1 lb of Flaxseed contains 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 one pound.
• 1 pound 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 one pound.

Comparing minerals per 1 pound for Almond paste vs Flaxseed:

• 1 lb of Flaxseed contains 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 pound:

• 1 pound of Almond paste has 1.7 times more Carbohydrate and 23.4 times more Sugars than Flaxseed.
• While 1 lb of Flaxseed contains 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 one pound.