Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Flaxseed	13%	67%	20%

Macro Nutrients

	Oil Roasted Almonds	Flaxseed	Recommended Dietary Allowance
Energy	209% 6070kcal	184% 5340kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	435% 422g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	114% 36.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	14258% 228g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	347% 59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	222% 289g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	21.4% 15.5g	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	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	% 0.4g	% 4g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 11.5g	g per day for Men 19-50 years
Fiber	276% 105g	718% 273g	38g per day for Men 19-50 years
Protein	379% 212g	327% 183g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Flaxseed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	1370% 16.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	197% 9.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	364% 4.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1127% 338μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	218% 870μg	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	0% 0mg	6.67% 6mg	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	1731% 260mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Flaxseed	Recommended Dietary Allowance
Calcium	291% 2910mg	255% 2550mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	1356% 12mg	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	460% 36.8mg	716% 57.3mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	933% 3920mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	1079% 25mg	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	666% 4660mg	917% 6420mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	239% 8130mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	462% 254μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	395% 43.4mg	11mg per day for Men 19-50 years
Water	0.76% 28g	1.9% 69.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Flaxseed:

• Oil Roasted Almonds have 4.9 times more Vitamin B2 and 83.8 times more Vitamin E than Flaxseed.
• While Flaxseed contains 17.9 times more Vitamin B1, 4.3 times more Vitamin B5, 4 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Flaxseed have similar amounts of Vitamin B3 per 1 kg.
• Both Oil Roasted Almonds as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Flaxseed:

• Flaxseed contains 1.3 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 6.2 times more Selenium, 30 times more Sodium and 1.4 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Flaxseed have similar amounts of Calcium, Manganese and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Almonds have 1.3 times more Fat, 2.3 times more Omega 6 and 2.9 times more Sugars than Flaxseed.
• While Flaxseed contains more Omega 3, 1.6 times more Carbohydrate and 2.6 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Flaxseed have similar amounts of Energy, Saturated Fat and Protein per 1 kg.
• Both Oil Roasted Almonds as well as Flaxseed have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.