Comparing Nutrients in 5 ounces 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	26% 757kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	61.6% 59.8g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	16.2% 5.2g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	2021% 32.3g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	49.2% 8.37g	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	31.5% 41g	52% 67.8g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	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	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 1.63g	NA	g per day for Men 19-50 years
Fiber	102% 38.7g	18% 6.8g	38g per day for Men 19-50 years
Protein	46.3% 26g	22.8% 12.8g	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	194% 2.33mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	160% 48μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31% 123μg	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	0.94% 0.85mg	0.16% 0.14mg	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	2.93% 0.44mg	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.08% 6.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Almond paste	Recommended Dietary Allowance
Calcium	36% 361mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	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	102% 8.12mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	132% 556mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	153% 3.5mg	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	130% 910mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	34% 1152mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	56% 6.15mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.27% 9.87g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed VS Almond paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Flaxseed 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 Flaxseed vs Almond paste:

• 5 ounces of Flaxseed have 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 5 oz of Almond paste contain 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 five ounces.
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Flaxseed vs Almond paste:

• 5 ounces of Flaxseed have 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 5 ounces:

• 5 ounces of Flaxseed have 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 5 oz of Almond paste contain 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 five ounces.