Comparing Nutrients in 5 ounces 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	23.8% 689kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.6g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	14.8% 4.72g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	1580% 25.3g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	48.7% 8.27g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.7g	52% 67.8g	130g per day for Men 19-50 years
Sugars	NA	71% 51.4g	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	128% 48.8g	18% 6.8g	38g per day for Men 19-50 years
Protein	42% 23.4g	22.8% 12.8g	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	73.2% 0.88mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.2% 12.5mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	3.93% 0.051mg	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	17.4% 69.5μg	26% 103μg	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	2.5% 2.27mg	0.16% 0.14mg	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	4.72% 0.71mg	128% 19mg	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	89.4% 894mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	71.5% 0.64mg	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	137% 11mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	113% 475mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	168% 3.86mg	52.8% 1.2mg	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	174% 1219mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.22% 8.22g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Chia VS Almond paste per 5 oz

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

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

• 5 ounces of Chia have 7.6 times more Vitamin B1 and 6.2 times more Vitamin B3 than Almond paste.
• While 5 oz of Almond paste contain 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 five ounces.

Comparing minerals per 5 ounces for Chia vs Almond paste:

• 5 ounces of Chia have 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 ounces of Chia have 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 five ounces.