Comparing Nutrients in 14 ounces Flaxseed VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Flaxseed	Canned Orange Juice	Recommended Dietary Allowance
Energy	73% 2119kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	173% 167g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	45.4% 14.5g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	5659% 91g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	138% 23.4g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	8.5% 6.15g	48% 34.8g	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	13.3% 9.64g	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	% 9g	g per day for Men 19-50 years
Sucrose	% 4.56g	% 16g	g per day for Men 19-50 years
Fiber	285% 108g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	130% 72.6g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	544% 6.52mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.88mg	9.46% 0.12mg	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	24% 95μg	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	133% 119mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.2% 17μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Canned Orange Juice	Recommended Dietary Allowance
Calcium	101% 1012mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	538% 4.84mg	9.7% 0.087mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.1% 124μg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	370% 1556mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	428% 9.85mg	3.62% 0.083mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	95% 3227mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	183% 101μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	157% 17.2mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.75% 27.6g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed VS Canned Orange Juice per 14 oz

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

Lets compare vitamin content per 14 ounces of Flaxseed vs Canned Orange Juice:

• 14 ounces of Flaxseed have 42.2 times more Vitamin B1, 7.7 times more Vitamin B2, 15.3 times more Vitamin B3, 5.5 times more Vitamin B5, 15.3 times more Vitamin B6, 3.6 times more Vitamin B9, 1.6 times more Vitamin E and 43 times more Vitamin K than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 50.2 times more Vitamin C than Flaxseed.
• 14 ounces of Flaxseed have insufficient amounts of Vitamin C
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Flaxseed as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Flaxseed vs Canned Orange Juice:

• 14 ounces of Flaxseed have 25.5 times more Calcium, 55.5 times more Copper, 57.3 times more Iron, 39.2 times more Magnesium, 118.2 times more Manganese, 37.8 times more Phosphorus, 4.4 times more Potassium, 254 times more Selenium, 7.5 times more Sodium and 108.5 times more Zinc than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 12.6 times more Water than Flaxseed.
• 14 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Flaxseed have 11.4 times more Energy, 281.1 times more Fat, 203.5 times more Saturated Fat, 3259 times more Omega 3, 218.6 times more Omega 6, 2.6 times more Carbohydrate, 91 times more Fiber and 26.9 times more Protein than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 5.7 times more Sugars and more Fructose than Flaxseed.
• 14 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein