Comparing Nutrients in 14 ounces Blanched Almonds VS Organic FLAX PLUS flakes

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Organic FLAX PLUS flakes	12%	12%	76%

Macro Nutrients

	Blanched Almonds	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Energy	80.7% 2342kcal	48% 1389kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	22.3% 21.7g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	7.7% 2.46g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	373% 5.97g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	35% 5.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	230% 299g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	67% 48.6g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	173% 66g	38g per day for Men 19-50 years
Protein	152% 85g	84.4% 47.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	5.46% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	9.16% 0.12mg	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	48.6% 194μg	5.95% 24μg	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	0% 0mg	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	628% 94mg	33.6% 5.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Calcium	94% 937mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	39.7% 0.36mg	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	163% 13mg	292% 23.4mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	31% 0.71mg	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	273% 1909mg	261% 1826mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	58.5% 1988mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	121% 1818mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Organic FLAX PLUS flakes per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Organic FLAX PLUS flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Organic FLAX PLUS flakes:

• 14 ounces of Blanched Almonds have 1.5 times more Vitamin B1, 71.1 times more Vitamin B2, 15.9 times more Vitamin B3, 4.5 times more Vitamin B5, 3.8 times more Vitamin B6, 8.2 times more Vitamin B9 and 18.7 times more Vitamin E than Organic FLAX PLUS flakes.
• 14 ounces of Organic FLAX PLUS flakes have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Blanched Almonds as well as Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Organic FLAX PLUS flakes:

• 14 ounces of Blanched Almonds have 4.3 times more Calcium, 11.4 times more Copper, 9.6 times more Magnesium, 10.2 times more Manganese, 1.3 times more Potassium, 1.8 times more Selenium and 9.6 times more Zinc than Organic FLAX PLUS flakes.
• While 14 oz of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 1.8 times more Iron and 24.1 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Organic FLAX PLUS flakes contain similar levels of Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 1.7 times more Energy, 9.6 times more Fat, 6.4 times more Saturated Fat, 8.2 times more Omega 6 and 1.8 times more Protein than Organic FLAX PLUS flakes.
• While 14 oz of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 376.3 times more Omega 3, 4 times more Carbohydrate, 2.6 times more Sugars and 1.7 times more Fiber than Blanched Almonds.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3