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Comparing Nutrients in 14 ounces FlaxseedVS Stewed Canned Tomatoes

Macros Ratio

Protein Fat Carbs

Flaxseed
13%
67%
20%
Stewed Canned Tomatoes
12%
6%
82%
14 oz ▼

Macro Nutrients

73%2119kcal
Energy
3.56%103kcal
2119 kcalvs103 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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173%167g
Fat
0.78%0.75g
167 gvs0.75 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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45.4%14.5g
Saturated Fat
0.32%0.1g
14.5 gvs0.1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5659%91g
Omega 3
0.74%0.012g
91 gvs0.012 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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138%23.4g
Omega 6
1.73%0.29g
23.4 gvs0.29 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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88%115g
Carbohydrate
19%24.6g
115 gvs24.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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8.5%6.15g
Sugars
19.3%14g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.15 gvs14 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
10.3%7.46g
≤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]
0 gvs7.46 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.6g
Glucose
%6.47g
1.6 gvs6.47 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%4.56g
Sucrose
%0.079g
4.56 gvs0.079 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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285%108g
Fiber
10.4%3.97g
108 gvs3.97 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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130%72.6g
Protein
6.45%3.6g
72.6 gvs3.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
3.97%35.7μg
RAE, retinol activity equivalents
0 μgvs35.7 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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544%6.52mg
Vitamin B1
15.2%0.18mg
Thiamine
6.52 mgvs0.18 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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49%0.64mg
Vitamin B2
10.7%0.14mg
Riboflavin
0.64 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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76.4%12.2mg
Vitamin B3
17.7%2.83mg
Niacin, nicotinic acid, niacinamide
12.2 mgvs2.83 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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78%3.9mg
Vitamin B5
9.05%0.45mg
Pantothenic acid
3.9 mgvs0.45 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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144%1.88mg
Vitamin B6
5.2%0.067mg
Pyridoxine
1.88 mgvs0.067 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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447%134μg
Vitamin B7
NA
Biotin
134 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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86.3%345μg
Vitamin B9
4.96%20μg
Folates and Folic Acid
345 μgvs20 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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2.65%2.4mg
Vitamin C
35%31.4mg
Ascorbic acid
2.4 mgvs31.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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8.2%1.23mg
Vitamin E
22%3.3mg
Tocopherols and Tocotrienols
1.23 mgvs3.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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14.2%17μg
Vitamin K
7.94%9.53μg
Phytomenadione or phylloquinone
17 μgvs9.53 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

101%1012mg
Calcium
13.5%135mg
1012 mgvs135 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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538%4.84mg
Copper
49.4%0.44mg
4.84 mgvs0.44 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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284%22.7mg
Iron
66%5.28mg
22.7 mgvs5.28 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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370%1556mg
Magnesium
11.3%47.6mg
1556 mgvs47.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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428%9.85mg
Manganese
10%0.23mg
9.85 mgvs0.23 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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364%2548mg
Phosphorus
11.3%79.4mg
2548 mgvs79.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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95%3227mg
Potassium
24%822mg
3227 mgvs822 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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183%101μg
Selenium
4.33%2.4μg
101 μgvs2.4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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7.94%119mg
Sodium
58.5%877mg
119 mgvs877 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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157%17.2mg
Zinc
6.13%0.67mg
17.2 mgvs0.67 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.75%27.6g
Water
9.8%363g
27.6 gvs363 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Flaxseed vs Stewed Canned Tomatoes:
Comparing minerals per 14 ounces for Flaxseed vs Stewed Canned Tomatoes:
Comparison of macro-nutrients per 14 ounces:



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