Comparing Nutrients in 14 ounces Flaxseed Oil with sliced flaxseed VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Flaxseed Oil with sliced flaxseed	0%	100%	0%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Flaxseed Oil with sliced flaxseed	Boiled Carrots	Recommended Dietary Allowance
Energy	120% 3485kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	405% 393g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	112% 36g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	12137% 194g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	368% 62.6g	2.03% 0.35g	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	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	19% 13.7g	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	1.97% 1.43g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	NA	31.3% 12g	38g per day for Men 19-50 years
Protein	2.62% 1.47g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Flaxseed Oil with sliced flaxseed	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	46.7% 0.61mg	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	14% 55.6μg	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	16% 14.3mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed Oil with sliced flaxseed	Boiled Carrots	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	26.7% 0.62mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.017% 0.64g	9.67% 358g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots contain 1.5 times more Vitamin E and 4.2 times more Vitamin K than Flaxseed Oil with added sliced flaxseed.

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

• Flaxseed Oil with added sliced flaxseed has 3.9 times more Copper, 1.5 times more Magnesium and 1.6 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.3 times more Calcium, 7.6 times more Potassium, 9.7 times more Sodium and 563.6 times more Water than Flaxseed Oil with added sliced flaxseed.
• Both Flaxseed Oil with added sliced flaxseed and Boiled and Drained Carrots have similar amounts of Iron, Manganese and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Flaxseed Oil with added sliced flaxseed has 25.1 times more Energy, 550.1 times more Fat, 301.6 times more Saturated Fat, 48930 times more Omega 3 and 181.4 times more Omega 6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 21.1 times more Carbohydrate and 2.1 times more Protein than Flaxseed Oil with added sliced flaxseed.
• Both Flaxseed Oil with added sliced flaxseed as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.