Comparing Nutrients in 100 grams 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	18.4% 534kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	43.5% 42g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.66g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	1426% 23g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	34.7% 5.9g	32.8% 5.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.2% 29g	36.8% 48g	130g per day for Men 19-50 years
Sugars	2.14% 1.55g	50% 36.3g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.15g	NA	g per day for Men 19-50 years
Fiber	72% 27.3g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	16% 9g	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	137% 1.64mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.08mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.99mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.4% 0.47mg	2.77% 0.036mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	113% 33.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.8% 87μg	18.3% 73μg	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	0.67% 0.6mg	0.11% 0.1mg	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	2.07% 0.31mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Almond paste	Recommended Dietary Allowance
Calcium	25.5% 255mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	50.4% 0.45mg	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	71.6% 5.73mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	93% 392mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	37.2% 0.86mg	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	92% 642mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	24% 813mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	39.5% 4.34mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	0.19% 6.96g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed VS Almond paste per 100 g

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

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

• 100 grams 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 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Flaxseed vs Almond paste:

• 100 grams 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 100 grams:

• 100 grams 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 100 g 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 100 grams.