Comparing Nutrients in 1 kilogram Flaxseed Oil with sliced flaxseed VS Apples

Macros Ratio

	Protein	Fat	Carbs
Flaxseed Oil with sliced flaxseed	0%	100%	0%
Apples	2%	3%	95%

Macro Nutrients

	Flaxseed Oil with sliced flaxseed	Apples	Recommended Dietary Allowance
Energy	303% 8780kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	1021% 990g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	283% 90g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	30581% 489g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	928% 158g	2.53% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	106% 138g	130g per day for Men 19-50 years
Sugars	NA	143% 104g	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	81.4% 59g	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	% 24.3g	g per day for Men 19-50 years
Sucrose	NA	% 20.7g	g per day for Men 19-50 years
Fiber	NA	63% 24g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Flaxseed Oil with sliced flaxseed	Apples	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	51% 46mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	47.3% 7.1mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed Oil with sliced flaxseed	Apples	Recommended Dietary Allowance
Calcium	9% 90mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	30% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.83% 33μg	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	42.5% 3.4mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	61.3% 1.4mg	15.2% 0.35mg	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	38.6% 270mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	23% 856g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed Oil with sliced flaxseed VS Apples per 1 kg

Compare the macro and micronutrient content in 1 kg of Flaxseed Oil with sliced flaxseed versus 1 kg of Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Flaxseed Oil with sliced flaxseed vs Apples:

• 1 kilogram of Flaxseed Oil with sliced flaxseed has 3.9 times more Vitamin E and 1.5 times more Vitamin K than Apples.
• 1 kilogram of Apples have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Flaxseed Oil with sliced flaxseed vs Apples:

• 1 kilogram of Flaxseed Oil with sliced flaxseed has 2.5 times more Copper, 2.8 times more Iron, 3 times more Magnesium, 4 times more Manganese, 2.5 times more Phosphorus and 7.8 times more Zinc than Apples.
• While 1 kg of Raw Apples with skin contains 3.5 times more Potassium and 534.8 times more Water than Flaxseed Oil with added sliced flaxseed.
• 1 kilogram of Flaxseed Oil with sliced flaxseed lack sufficient amounts of Potassium
• 1 kilogram of Apples lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Flaxseed Oil with added sliced flaxseed as well as Raw Apples with skin lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Flaxseed Oil with sliced flaxseed has 16.9 times more Energy, 582.4 times more Fat, 323.1 times more Saturated Fat, 5436.7 times more Omega 3 and 367 times more Omega 6 than Apples.
• While 1 kg of Raw Apples with skin contains 35.4 times more Carbohydrate than Flaxseed Oil with added sliced flaxseed.
• 1 kilogram of Flaxseed Oil with sliced flaxseed provide inadequate amounts of Carbohydrate
• 1 kilogram of Apples provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Flaxseed Oil with added sliced flaxseed as well as Raw Apples with skin provide inadequate amounts of Protein in one kilogram.