Comparing Nutrients in 100 grams 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	15.8% 458kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	28.6% 27.7g	31.7% 30.7g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.63g	10.4% 3.33g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	1114% 18g	1.6g per day for Men 19-50 years
Omega 6	32.8% 5.58g	34.3% 5.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 48g	32.4% 42g	130g per day for Men 19-50 years
Sugars	50% 36.3g	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	12.6% 4.8g	91% 34.4g	38g per day for Men 19-50 years
Protein	16% 9g	29.5% 16.5g	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	6.83% 0.082mg	51.7% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.42mg	55% 8.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.77% 0.036mg	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	18.3% 73μg	12.3% 49μg	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	0.11% 0.1mg	1.78% 1.6mg	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	90% 13.5mg	3.33% 0.5mg	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	17% 172mg	63% 631mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	103% 0.92mg	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	20% 1.6mg	97% 7.7mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	79.8% 335mg	420mg per day for Men 19-50 years
Manganese	37.2% 0.86mg	118% 2.72mg	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	37% 258mg	123% 860mg	700mg per day for Men 19-50 years
Potassium	9.24% 314mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	7.64% 4.2μg	100% 55.2μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.48mg	41.6% 4.6mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.16% 5.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Chia per 100 g

Compare the macro and micronutrient content in 100 g of Almond paste versus 100 g of Chia to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Almond paste vs Chia:

• 100 grams 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 100 g 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 100 grams.

Comparing minerals per 100 grams for Almond paste vs Chia:

• 100 g 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 100 grams:

• 100 g 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 100 grams.