Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Flaxseed	13%	67%	20%

Macro Nutrients

	Oil Roasted Almonds	Flaxseed	Recommended Dietary Allowance
Energy	83% 2409kcal	73% 2119kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	173% 167g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	45.4% 14.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	5659% 91g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	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	54% 70g	88% 115g	130g per day for Men 19-50 years
Sugars	25% 18g	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% 0g	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	% 0.16g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 17.4g	% 4.56g	g per day for Men 19-50 years
Fiber	110% 41.7g	285% 108g	38g per day for Men 19-50 years
Protein	150% 84.3g	130% 72.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	30.4% 0.37mg	544% 6.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	447% 134μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.8% 107μg	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	687% 103mg	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

	Oil Roasted Almonds	Flaxseed	Recommended Dietary Allowance
Calcium	115% 1155mg	101% 1012mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	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	183% 14.6mg	284% 22.7mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	370% 1556mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	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	264% 1850mg	364% 2548mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	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	111% 12mg	157% 17.2mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.75% 27.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Flaxseed per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Almonds versus 14 oz of Flaxseed to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Oil Roasted Almonds have 4.9 times more Vitamin B2 and 83.8 times more Vitamin E than Flaxseed.
• While 14 oz of Flaxseed contain 17.9 times more Vitamin B1, 4.3 times more Vitamin B5, 4 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Flaxseed provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Almonds vs Flaxseed:

• 14 oz of Flaxseed contain 1.3 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 6.2 times more Selenium, 30 times more Sodium and 1.4 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Flaxseed contain similar levels of Calcium, Manganese and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Almonds have 1.3 times more Fat, 2.3 times more Omega 6 and 2.9 times more Sugars than Flaxseed.
• While 14 oz of Flaxseed contain more Omega 3, 1.6 times more Carbohydrate and 2.6 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Flaxseed offer comparable quantities of Energy, Saturated Fat and Protein per 14 ounces.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3