Comparing Nutrients in 7 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	36.5% 1060kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	86.3% 83.7g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	22.7% 7.27g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	2829% 45.3g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	69% 11.7g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.3g	73% 95g	130g per day for Men 19-50 years
Sugars	4.24% 3.08g	99% 72g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 2.3g	NA	g per day for Men 19-50 years
Fiber	143% 54g	25% 9.53g	38g per day for Men 19-50 years
Protein	65% 36.3g	32% 18g	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	272% 3.26mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.2% 0.94mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	224% 67μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 173μg	36.2% 145μg	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	1.32% 1.2mg	0.22% 0.2mg	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	4.1% 0.62mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Almond paste	Recommended Dietary Allowance
Calcium	50.6% 506mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	100% 0.9mg	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	142% 11.4mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	185% 778mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	74% 1.7mg	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	182% 1274mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	47.5% 1613mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	78.3% 8.6mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.37% 14g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed VS Almond paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Flaxseed versus 7 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Flaxseed vs Almond paste:

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Flaxseed vs Almond paste:

• 7 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 7 ounces:

• 7 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 7 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 seven ounces.