Comparing Nutrients in 14 ounces Tomato Powder VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Flaxseed	13%	67%	20%

Macro Nutrients

	Tomato Powder	Flaxseed	Recommended Dietary Allowance
Energy	41.3% 1199kcal	73% 2119kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	173% 167g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	45.4% 14.5g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	5659% 91g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	138% 23.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	88% 115g	130g per day for Men 19-50 years
Sugars	240% 174g	8.5% 6.15g	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	NA	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	NA	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 4.56g	g per day for Men 19-50 years
Fiber	172% 65.5g	285% 108g	38g per day for Men 19-50 years
Protein	91% 51.2g	130% 72.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Flaxseed	Recommended Dietary Allowance
Vitamin A	380% 3421μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	302% 3.62mg	544% 6.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	232% 3.02mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.2mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	298% 15mg	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	447% 134μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	119% 476μg	86.3% 345μg	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	515% 463mg	2.65% 2.4mg	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	324% 48.6mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 194μg	14.2% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Flaxseed	Recommended Dietary Allowance
Calcium	66% 659mg	101% 1012mg	1000mg per day for Men 19-50 years
Copper	547% 4.93mg	538% 4.84mg	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	226% 18mg	284% 22.7mg	8mg per day for Men 19-50 years
Magnesium	168% 706mg	370% 1556mg	420mg per day for Men 19-50 years
Manganese	337% 7.74mg	428% 9.85mg	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	167% 1171mg	364% 2548mg	700mg per day for Men 19-50 years
Potassium	225% 7648mg	95% 3227mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	183% 101μg	55μg per day for Men 19-50 years
Sodium	35.5% 532mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	61.7% 6.8mg	157% 17.2mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.75% 27.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Powder VS Flaxseed per 14 oz

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

Lets compare vitamin content per 14 ounces of Tomato Powder vs Flaxseed:

• 14 ounces of Tomato Powder have more Vitamin A, 4.7 times more Vitamin B2, 3 times more Vitamin B3, 3.8 times more Vitamin B5, 1.4 times more Vitamin B9, 194.5 times more Vitamin C, 39.5 times more Vitamin E and 11.3 times more Vitamin K than Flaxseed.
• While 14 oz of Flaxseed contain 1.8 times more Vitamin B1 than Tomato Powder.
• Both Tomato Powder and Flaxseed provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Flaxseed have insufficient amounts of Vitamin A and Vitamin C
• Both Tomato Powder as well as Flaxseed have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Powder vs Flaxseed:

• 14 ounces of Tomato Powder have 2.4 times more Potassium and 4.5 times more Sodium than Flaxseed.
• While 14 oz of Flaxseed contain 1.5 times more Calcium, 1.3 times more Iron, 2.2 times more Magnesium, 1.3 times more Manganese, 2.2 times more Phosphorus, 4.8 times more Selenium and 2.5 times more Zinc than Tomato Powder.
• Both Tomato Powder and Flaxseed contain similar levels of Copper per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Powder have 2.6 times more Carbohydrate and 28.3 times more Sugars than Flaxseed.
• While 14 oz of Flaxseed contain 1.8 times more Energy, 95.8 times more Fat, 59.1 times more Saturated Fat, 3259 times more Omega 3, 34.5 times more Omega 6, 1.7 times more Fiber and 1.4 times more Protein than Tomato Powder.
• 14 ounces of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6