Comparing Nutrients in 14 ounces Flaxseed VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Flaxseed	Dried Beechnuts	Recommended Dietary Allowance
Energy	73% 2119kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	173% 167g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	45.4% 14.5g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	5659% 91g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	138% 23.4g	429% 73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	102% 133g	130g per day for Men 19-50 years
Sugars	8.5% 6.15g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 4.56g	NA	g per day for Men 19-50 years
Fiber	285% 108g	NA	38g per day for Men 19-50 years
Protein	130% 72.6g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Dried Beechnuts	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	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.88mg	209% 2.7mg	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	112% 448μg	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	68.4% 61.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.2% 1.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.2% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Dried Beechnuts	Recommended Dietary Allowance
Calcium	101% 1012mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	538% 4.84mg	295% 2.66mg	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	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	370% 1556mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	428% 9.85mg	231% 5.32mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	95% 3227mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	183% 101μg	NA	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	157% 17.2mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.75% 27.6g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed VS Dried Beechnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Flaxseed versus 14 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Flaxseed vs Dried Beechnuts:

• 14 ounces of Flaxseed have 5.4 times more Vitamin B1 and 3.5 times more Vitamin B3 than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 2.3 times more Vitamin B2, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 25.8 times more Vitamin C than Flaxseed.
• Both Flaxseed and Dried Beechnuts provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Flaxseed have insufficient amounts of Vitamin C
• Both Flaxseed as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Flaxseed vs Dried Beechnuts:

• 14 ounces of Flaxseed have 255 times more Calcium, 1.8 times more Copper, 2.3 times more Iron, more Magnesium, 1.9 times more Manganese, more Phosphorus and 12.1 times more Zinc than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 1.3 times more Potassium and 1.3 times more Sodium than Flaxseed.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Flaxseed have 13.4 times more Omega 3 and 3 times more Protein than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 1.6 times more Saturated Fat and 3.1 times more Omega 6 than Flaxseed.
• Both Flaxseed and Dried Beechnuts offer comparable quantities of Energy, Fat and Carbohydrate per 14 ounces.