Comparing Nutrients in 5 ounces Almond paste VS Chia

Macros Ratio

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

Macro Nutrients

	Almond paste	Chia	Recommended Dietary Allowance
Energy	22.4% 649kcal	23.8% 689kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	45% 43.6g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	14.8% 4.72g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	1580% 25.3g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	48.7% 8.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.8g	46% 59.7g	130g per day for Men 19-50 years
Sugars	71% 51.4g	NA	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	18% 6.8g	128% 48.8g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Chia	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	73.2% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	78.2% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	NA	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	26% 103μg	17.4% 69.5μg	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	0.16% 0.14mg	2.5% 2.27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	128% 19mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Chia	Recommended Dietary Allowance
Calcium	24.4% 244mg	89.4% 894mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	146% 1.3mg	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	28.3% 2.27mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	113% 475mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	168% 3.86mg	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	52.2% 366mg	174% 1219mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.22% 8.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Chia per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond paste versus 5 oz of Chia to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almond paste vs Chia:

• 5 ounces of Almond paste have 2.4 times more Vitamin B2, 1.5 times more Vitamin B9 and 27.1 times more Vitamin E than Chia.
• While 5 oz of Dried Chia Seeds contain 7.6 times more Vitamin B1 and 6.2 times more Vitamin B3 than Almond paste.
• Both Almond paste as well as Dried Chia Seeds have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Almond paste vs Chia:

• 5 oz of Dried Chia Seeds contain 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 5 ounces:

• 5 oz of Dried Chia Seeds contain 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 Almond paste and Chia offer comparable quantities of Energy, Fat, Omega 6 and Carbohydrate per five ounces.