Comparing Nutrients in 14 ounces Flaxseed VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Flaxseed	Blanched Almonds	Recommended Dietary Allowance
Energy	73% 2119kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	173% 167g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	45.4% 14.5g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	5659% 91g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	138% 23.4g	289% 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	57% 74g	130g per day for Men 19-50 years
Sugars	8.5% 6.15g	25.3% 18.4g	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	% 1.6g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 4.56g	% 17.7g	g per day for Men 19-50 years
Fiber	285% 108g	103% 39.3g	38g per day for Men 19-50 years
Protein	130% 72.6g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Blanched 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	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.88mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	447% 134μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	86.3% 345μg	48.6% 194μg	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	628% 94mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	101% 1012mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	538% 4.84mg	453% 4.08mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	370% 1556mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	428% 9.85mg	317% 7.3mg	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	364% 2548mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	95% 3227mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	183% 101μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	157% 17.2mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.75% 27.6g	0.48% 18g	3700g per day for Men 19-50 years

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

• Flaxseed has 8.6 times more Vitamin B1, 3.1 times more Vitamin B5, 4.1 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 4.4 times more Vitamin B2 and 76.6 times more Vitamin E than Flaxseed.
• Both Flaxseed and Blanched Almonds have similar amounts of Vitamin B3 per 14 oz.
• Both Flaxseed as well as Blanched 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 Blanched Almonds:

• Flaxseed has 1.7 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.2 times more Potassium, 7.9 times more Selenium, 1.6 times more Sodium and 1.5 times more Zinc than Blanched Almonds.
• Both Flaxseed and Blanched Almonds have similar amounts of Calcium and Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Flaxseed has 5703.3 times more Omega 3, 1.5 times more Carbohydrate and 2.8 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Omega 6 and 3 times more Sugars than Flaxseed.
• Both Flaxseed and Blanched Almonds have similar amounts of Energy, Fat, Saturated Fat and Protein per 14 oz.
• Both Flaxseed as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.