Comparing Nutrients in 14 ounces Carrots VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Flaxseed	13%	67%	20%

Macro Nutrients

	Carrots	Flaxseed	Recommended Dietary Allowance
Energy	5.6% 163kcal	73% 2119kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	173% 167g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	45.4% 14.5g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	5659% 91g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	138% 23.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	88% 115g	130g per day for Men 19-50 years
Sugars	26% 19g	8.5% 6.15g	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	3% 2.2g	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	% 2.34g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 14.2g	% 4.56g	g per day for Men 19-50 years
Fiber	29.2% 11g	285% 108g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	130% 72.6g	56g per day for Men 19-50 years

Vitamins

	Carrots	Flaxseed	Recommended Dietary Allowance
Vitamin A	368% 3314μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	544% 6.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	447% 134μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	86.3% 345μg	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	26% 23.4mg	2.65% 2.4mg	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	17.5% 2.6mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	14.2% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Flaxseed	Recommended Dietary Allowance
Calcium	13% 131mg	101% 1012mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	538% 4.84mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	284% 22.7mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	370% 1556mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	428% 9.85mg	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	20% 139mg	364% 2548mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	95% 3227mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	183% 101μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	157% 17.2mg	11mg per day for Men 19-50 years
Water	9.47% 350g	0.75% 27.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Flaxseed:

• Raw Carrots have more Vitamin A, 9.8 times more Vitamin C, 2.1 times more Vitamin E and 3.1 times more Vitamin K than Flaxseed.
• While Flaxseed contains 24.9 times more Vitamin B1, 2.8 times more Vitamin B2, 3.1 times more Vitamin B3, 3.6 times more Vitamin B5, 3.4 times more Vitamin B6, 15.2 times more Vitamin B7 and 4.6 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots as well as Flaxseed have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Flaxseed:

• Raw Carrots have 2.3 times more Sodium and 12.7 times more Water than Flaxseed.
• While Flaxseed contains 7.7 times more Calcium, 27.1 times more Copper, 19.1 times more Iron, 32.7 times more Magnesium, 17.4 times more Manganese, 18.3 times more Phosphorus, 2.5 times more Potassium, 254 times more Selenium and 18.1 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 3.1 times more Sugars than Flaxseed.
• While Flaxseed contains 13 times more Energy, 175.7 times more Fat, 114.5 times more Saturated Fat, 11406.5 times more Omega 3, 59 times more Omega 6, 3 times more Carbohydrate, 9.8 times more Fiber and 19.7 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Flaxseed have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.