Comparing Nutrients in 14 ounces Flaxseed Oil with sliced flaxseed VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Flaxseed Oil with sliced flaxseed	0%	100%	0%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Flaxseed Oil with sliced flaxseed	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	120% 3485kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	405% 393g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	112% 36g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	12137% 194g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	368% 62.6g	1.73% 0.29g	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	19% 24.6g	130g per day for Men 19-50 years
Sugars	NA	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.079g	g per day for Men 19-50 years
Fiber	NA	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.62% 1.47g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Flaxseed Oil with sliced flaxseed	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.2% 0.067mg	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	4.96% 20μg	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	35% 31.4mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed Oil with sliced flaxseed	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	49.4% 0.44mg	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	17% 1.35mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	10% 0.23mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.017% 0.64g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed Oil with sliced flaxseed VS Stewed Canned Tomatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Flaxseed Oil with sliced flaxseed versus 14 oz of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes:

• 14 ounces of Flaxseed Oil with sliced flaxseed have 1.4 times more Vitamin K than Stewed Canned Tomatoes.
• Both Flaxseed Oil with sliced flaxseed and Stewed Canned Tomatoes provide similar amounts of Vitamin E per 14 ounces.

Comparing minerals per 14 ounces for Flaxseed Oil with sliced flaxseed vs Stewed Canned Tomatoes:

• 14 ounces of Flaxseed Oil with sliced flaxseed have 1.3 times more Magnesium, 2.4 times more Manganese, 1.4 times more Phosphorus and 1.8 times more Zinc than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 3.8 times more Calcium, 1.7 times more Copper, 3.9 times more Iron, 6.7 times more Potassium, 36.8 times more Sodium and 572.1 times more Water than Flaxseed Oil with added sliced flaxseed.
• 14 ounces of Flaxseed Oil with sliced flaxseed lack sufficient amounts of Calcium and Potassium
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Flaxseed Oil with sliced flaxseed have 33.8 times more Energy, 521.1 times more Fat, 348 times more Saturated Fat, 16310 times more Omega 3 and 213.3 times more Omega 6 than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 15.9 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 Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Flaxseed Oil with added sliced flaxseed as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Protein in 14 ounces.