Comparing Nutrients in 14 ounces Flaxseed Oil with sliced flaxseed VS Apples

Macros Ratio

	Protein	Fat	Carbs
Flaxseed Oil with sliced flaxseed	0%	100%	0%
Apples	2%	3%	95%

Macro Nutrients

	Flaxseed Oil with sliced flaxseed	Apples	Recommended Dietary Allowance
Energy	120% 3485kcal	7.1% 206kcal	2900kcal per day for Men 19-50 years
Fat	405% 393g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	112% 36g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	12137% 194g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	368% 62.6g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.2% 1.55g	42% 55g	130g per day for Men 19-50 years
Sugars	NA	57% 41.2g	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	NA	32.3% 23.4g	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	NA	% 9.64g	g per day for Men 19-50 years
Sucrose	NA	% 8.2g	g per day for Men 19-50 years
Fiber	NA	25% 9.53g	38g per day for Men 19-50 years
Protein	2.62% 1.47g	1.84% 1.03g	56g per day for Men 19-50 years

Vitamins

	Flaxseed Oil with sliced flaxseed	Apples	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	2.26% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	12.5% 0.16mg	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	NA	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	20.3% 18.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.8% 2.8mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed Oil with sliced flaxseed	Apples	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.33% 13μg	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	17% 1.35mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	6.04% 0.14mg	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	15.3% 107mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.017% 0.64g	9.18% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed Oil with sliced flaxseed VS Apples per 14 oz

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

Lets compare vitamin content per 14 ounces of Flaxseed Oil with sliced flaxseed vs Apples:

• 14 ounces of Flaxseed Oil with sliced flaxseed have 3.9 times more Vitamin E and 1.5 times more Vitamin K than Apples.
• 14 ounces of Apples have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 14 ounces for Flaxseed Oil with sliced flaxseed vs Apples:

• 14 ounces of Flaxseed Oil with sliced flaxseed have 2.5 times more Copper, 2.8 times more Iron, 3 times more Magnesium, 4 times more Manganese, 2.5 times more Phosphorus and 7.8 times more Zinc than Apples.
• While 14 oz of Raw Apples with skin contain 3.5 times more Potassium and 534.8 times more Water than Flaxseed Oil with added sliced flaxseed.
• 14 ounces of Flaxseed Oil with sliced flaxseed lack sufficient amounts of Potassium
• 14 ounces of Apples lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Flaxseed Oil with added sliced flaxseed as well as Raw Apples with skin lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Flaxseed Oil with sliced flaxseed have 16.9 times more Energy, 582.4 times more Fat, 323.1 times more Saturated Fat, 5436.7 times more Omega 3 and 367 times more Omega 6 than Apples.
• While 14 oz of Raw Apples with skin contain 35.4 times more Carbohydrate than Flaxseed Oil with added sliced flaxseed.
• 14 ounces of Flaxseed Oil with sliced flaxseed provide inadequate amounts of Carbohydrate
• 14 ounces of Apples provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Flaxseed Oil with added sliced flaxseed as well as Raw Apples with skin provide inadequate amounts of Protein in 14 ounces.