Comparing Nutrients in 14 ounces Flaxseed VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Almonds	14%	72%	14%

Macro Nutrients

	Flaxseed	Almonds	Recommended Dietary Allowance
Energy	73% 2119kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	173% 167g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	45.4% 14.5g	47% 15g	32g per day for Men 19-50 years
Omega 3	5659% 91g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	138% 23.4g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	8.5% 6.15g	24% 17.3g	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	0.6% 0.44g	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	% 1.6g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 4.56g	% 15.7g	g per day for Men 19-50 years
Fiber	285% 108g	131% 49.6g	38g per day for Men 19-50 years
Protein	130% 72.6g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	544% 6.52mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.88mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	447% 134μg	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	86.3% 345μg	43.7% 175μg	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	2.65% 2.4mg	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	8.2% 1.23mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.2% 17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Almonds	Recommended Dietary Allowance
Calcium	101% 1012mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	538% 4.84mg	455% 4.1mg	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	284% 22.7mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	370% 1556mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	428% 9.85mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	364% 2548mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	95% 3227mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	183% 101μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	157% 17.2mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.75% 27.6g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Flaxseed has 8 times more Vitamin B1, 2.1 times more Vitamin B5, 3.5 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 7.1 times more Vitamin B2, 1.7 times more Vitamin B7 and 82.7 times more Vitamin E than Flaxseed.
• Both Flaxseed and Almonds have similar amounts of Vitamin B3 per 14 oz.
• Both Flaxseed as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Flaxseed vs Almonds:

• Flaxseed has 1.5 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus, 6.2 times more Selenium, 30 times more Sodium and 1.4 times more Zinc than Almonds.
• Both Flaxseed and Almonds have similar amounts of Calcium, Copper, Manganese and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Flaxseed has 7604.3 times more Omega 3, 1.3 times more Carbohydrate and 2.2 times more Fiber than Almonds.
• While Almonds contain 2.1 times more Omega 6 and 2.8 times more Sugars than Flaxseed.
• Both Flaxseed and Almonds have similar amounts of Energy, Fat, Saturated Fat and Protein per 14 oz.
• Both Flaxseed as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.