Comparing Nutrients in 100 calories Almond paste VS Flaxseed

Weight per 100 calories

• Almond paste: 22g
• Flaxseed: 18.7g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Almond paste or Flaxseed?

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Flaxseed	13%	67%	20%

Macro Nutrients

	Almond paste	Flaxseed	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	6.24% 6.06g	8.14% 7.9g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	2.14% 0.69g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	267% 4.27g	1.6g per day for Men 19-50 years
Omega 6	7.16% 1.2g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.03% 10.4g	4.16% 5.4g	130g per day for Men 19-50 years
Sugars	11% 7.9g	0.4% 0.29g	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	% 0.075g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	2.76% 1.05g	13.5% 5.1g	38g per day for Men 19-50 years
Protein	3.5% 1.97g	6.1% 3.43g	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	1.5% 0.018mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.95% 0.09mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.94% 0.31mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.49% 0.025mg	3.7% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.6% 0.008mg	6.8% 0.089mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	21% 6.33μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4% 16μg	4.07% 16.3μg	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	0.024% 0.022mg	0.12% 0.11mg	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	19.7% 2.96mg	0.39% 0.058mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.67% 0.81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Flaxseed	Recommended Dietary Allowance
Calcium	3.76% 37.6mg	4.78% 47.8mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	25.4% 0.23mg	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	4.37% 0.35mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	6.76% 28.4mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	8.13% 0.19mg	20.2% 0.46mg	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	8.05% 56.3mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	2% 68.6mg	4.48% 152mg	3400mg per day for Men 19-50 years
Selenium	1.67% 0.92μg	8.65% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.13% 1.97mg	0.37% 5.6mg	1500mg per day for Men 19-50 years
Zinc	2.94% 0.32mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.083% 3.07g	0.035% 1.3g	3700g per day for Men 19-50 years

Almond Paste VS Flaxseed Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Almond paste or Flaxseed?

Lets compare vitamin content per 100 calories of Almond paste vs Flaxseed:

• 100 calories of Almond paste have 3 times more Vitamin B2 and 50.9 times more Vitamin E than Flaxseed.
• While 100 kcal of Flaxseed contain 17.2 times more Vitamin B1, 1.9 times more Vitamin B3, 7.5 times more Vitamin B5 and 11.3 times more Vitamin B6 than Almond paste.
• Both Almond paste and Flaxseed provide similar amounts of Vitamin B9 per 100 calories.
• 100 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6
• 100 calories of Flaxseed have insufficient amounts of Vitamin E
• Both Almond paste as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Almond paste vs Flaxseed:

• 100 kcal of Flaxseed contain 1.3 times more Calcium, 2.3 times more Copper, 3.1 times more Iron, 2.6 times more Magnesium, 2.5 times more Manganese, 2.1 times more Phosphorus, 2.2 times more Potassium, 5.2 times more Selenium and 2.5 times more Zinc than Almond paste.
• 100 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Almond paste have 1.9 times more Carbohydrate and 27.3 times more Sugars than Flaxseed.
• While 100 kcal of Flaxseed contain 1.3 times more Fat, 98.3 times more Omega 3, 4.9 times more Fiber and 1.7 times more Protein than Almond paste.
• Both Almond paste and Flaxseed offer comparable quantities of Energy and Omega 6 per 100 calories.