Comparing Nutrients in 14 ounces Almonds VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Flaxseed	13%	67%	20%

Macro Nutrients

	Almonds	Flaxseed	Recommended Dietary Allowance
Energy	79.2% 2298kcal	73% 2119kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	173% 167g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	45.4% 14.5g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	5659% 91g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	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	65.8% 85.5g	88% 115g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 4.56g	g per day for Men 19-50 years
Fiber	131% 49.6g	285% 108g	38g per day for Men 19-50 years
Protein	150% 84g	130% 72.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Flaxseed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	544% 6.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	447% 134μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	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	0% 0mg	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	678% 102mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14.2% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Flaxseed	Recommended Dietary Allowance
Calcium	107% 1068mg	101% 1012mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	538% 4.84mg	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	184% 14.7mg	284% 22.7mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	370% 1556mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	428% 9.85mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	364% 2548mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	95% 3227mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	183% 101μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	157% 17.2mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.75% 27.6g	3700g per day for Men 19-50 years

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

• Almonds have 7.1 times more Vitamin B2, 1.7 times more Vitamin B7 and 82.7 times more Vitamin E than Flaxseed.
• While Flaxseed contains 8 times more Vitamin B1, 2.1 times more Vitamin B5, 3.5 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Flaxseed have similar amounts of Vitamin B3 per 14 oz.
• Both Almonds as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Flaxseed:

• Flaxseed contains 1.5 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus, 6.2 times more Selenium, 30 times more Sodium and 1.4 times more Zinc than Almonds.
• Both Almonds and Flaxseed have similar amounts of Calcium, Copper, Manganese and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 2.1 times more Omega 6 and 2.8 times more Sugars than Flaxseed.
• While Flaxseed contains 7604.3 times more Omega 3, 1.3 times more Carbohydrate and 2.2 times more Fiber than Almonds.
• Both Almonds and Flaxseed have similar amounts of Energy, Fat, Saturated Fat and Protein per 14 oz.
• Both Almonds as well as Flaxseed have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.