Comparing Nutrients in 1 kilogram Flaxseed VS Oil Roasted Almonds

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Flaxseed has 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.
• While Oil Roasted Almonds contain 4.9 times more Vitamin B2 and 83.8 times more Vitamin E than Flaxseed.
• Both Flaxseed and Oil Roasted Almonds have similar amounts of Vitamin B3 per 1 kg.
• Both Flaxseed as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

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

• Flaxseed has 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 Flaxseed and Oil Roasted Almonds have similar amounts of Calcium, Manganese and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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