Comparing Nutrients in 1 kilogram Flaxseed VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Flaxseed	Canned Orange Juice	Recommended Dietary Allowance
Energy	184% 5340kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	435% 422g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	114% 36.6g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	14258% 228g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	347% 59g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	84.7% 110g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	121% 87.6g	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	33.5% 24.3g	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	% 22.7g	g per day for Men 19-50 years
Sucrose	% 11.5g	% 40.6g	g per day for Men 19-50 years
Fiber	718% 273g	7.9% 3g	38g per day for Men 19-50 years
Protein	327% 183g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1370% 16.4mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.85mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	364% 4.73mg	24% 0.31mg	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	60% 240μg	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	334% 301mg	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	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Canned Orange Juice	Recommended Dietary Allowance
Calcium	255% 2550mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	1356% 12mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.83% 313μg	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	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	933% 3920mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	1079% 25mg	9.13% 0.21mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	239% 8130mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	395% 43.4mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	1.9% 69.6g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Flaxseed versus 1 kg of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Flaxseed vs Canned Orange Juice:

• 1 kilogram of Flaxseed has 42.2 times more Vitamin B1, 7.7 times more Vitamin B2, 15.3 times more Vitamin B3, 5.5 times more Vitamin B5, 15.3 times more Vitamin B6, 3.6 times more Vitamin B9, 1.6 times more Vitamin E and 43 times more Vitamin K than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 50.2 times more Vitamin C than Flaxseed.
• 1 kilogram of Flaxseed have insufficient amounts of Vitamin C
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Flaxseed as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Flaxseed vs Canned Orange Juice:

• 1 kilogram of Flaxseed has 25.5 times more Calcium, 55.5 times more Copper, 57.3 times more Iron, 39.2 times more Magnesium, 118.2 times more Manganese, 37.8 times more Phosphorus, 4.4 times more Potassium, 254 times more Selenium, 7.5 times more Sodium and 108.5 times more Zinc than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 12.6 times more Water than Flaxseed.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Flaxseed has 11.4 times more Energy, 281.1 times more Fat, 203.5 times more Saturated Fat, 3259 times more Omega 3, 218.6 times more Omega 6, 2.6 times more Carbohydrate, 91 times more Fiber and 26.9 times more Protein than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 5.7 times more Sugars and more Fructose than Flaxseed.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein