Comparing Nutrients in 14 ounces Flaxseed VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Flaxseed	Oranges with Peel	Recommended Dietary Allowance
Energy	73% 2119kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	173% 167g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	45.4% 14.5g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	5659% 91g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	138% 23.4g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	47.3% 61.5g	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	47% 18g	38g per day for Men 19-50 years
Protein	130% 72.6g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	544% 6.52mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.88mg	28.4% 0.37mg	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	29.8% 119μg	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	313% 282mg	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	101% 1012mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	538% 4.84mg	25% 0.23mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	370% 1556mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	428% 9.85mg	NA	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	95% 3227mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	183% 101μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	157% 17.2mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.75% 27.6g	8.83% 327g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Flaxseed vs Oranges with Peel :

• Flaxseed has 16.4 times more Vitamin B1, 3.2 times more Vitamin B2, 6.2 times more Vitamin B3, 3 times more Vitamin B5, 5.1 times more Vitamin B6 and 2.9 times more Vitamin B9 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain more Vitamin A and 118.3 times more Vitamin C than Flaxseed.
• Both Flaxseed as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Flaxseed vs Oranges with Peel :

• Flaxseed has 3.6 times more Calcium, 21.4 times more Copper, 7.2 times more Iron, 28 times more Magnesium, 29.2 times more Phosphorus, 4.1 times more Potassium, 36.3 times more Selenium, 15 times more Sodium and 39.5 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 11.8 times more Water than Flaxseed.

Comparison of macro-nutrients per 14 ounces:

• Flaxseed has 8.5 times more Energy, 140.5 times more Fat, 104.7 times more Saturated Fat, 1425.8 times more Omega 3, 134.2 times more Omega 6, 1.9 times more Carbohydrate, 6.1 times more Fiber and 14.1 times more Protein than Raw Oranges with Peel .
• Both Flaxseed as well as Raw Oranges with Peel have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.