Comparing Nutrients in 1 kilogram Flaxseed VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Flaxseed	Fresh Orange juice	Recommended Dietary Allowance
Energy	184% 5340kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	435% 422g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	114% 36.6g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	14258% 228g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	347% 59g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	80% 104g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	116% 84g	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	29.2% 21g	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	% 18g	g per day for Men 19-50 years
Sucrose	% 11.5g	% 41.4g	g per day for Men 19-50 years
Fiber	718% 273g	5.26% 2g	38g per day for Men 19-50 years
Protein	327% 183g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1370% 16.4mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.85mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	364% 4.73mg	30.8% 0.4mg	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	75% 300μg	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	556% 500mg	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	2.67% 0.4mg	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	Fresh Orange juice	Recommended Dietary Allowance
Calcium	255% 2550mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	1356% 12mg	49% 0.44mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	933% 3920mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	1079% 25mg	6.1% 0.14mg	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	59% 2000mg	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	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	395% 43.4mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	1.9% 69.6g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Flaxseed vs Fresh Orange juice:

• Flaxseed has 18.3 times more Vitamin B1, 5.4 times more Vitamin B2, 7.7 times more Vitamin B3, 5.2 times more Vitamin B5, 11.8 times more Vitamin B6, 2.9 times more Vitamin B9, 7.8 times more Vitamin E and 43 times more Vitamin K than Raw Orange juice.
• While Raw Orange juice contains more Vitamin A and 83.3 times more Vitamin C than Flaxseed.
• Both Flaxseed as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Flaxseed vs Fresh Orange juice:

• Flaxseed has 23.2 times more Calcium, 27.7 times more Copper, 28.7 times more Iron, 35.6 times more Magnesium, 177.3 times more Manganese, 37.8 times more Phosphorus, 4.1 times more Potassium, 254 times more Selenium, 30 times more Sodium and 86.8 times more Zinc than Raw Orange juice.
• While Raw Orange juice contains 12.7 times more Water than Flaxseed.

Comparison of macro-nutrients per 1 kilogram:

• Flaxseed has 11.9 times more Energy, 210.8 times more Fat, 152.6 times more Saturated Fat, 2073.9 times more Omega 3, 203.6 times more Omega 6, 2.8 times more Carbohydrate, 136.5 times more Fiber and 26.1 times more Protein than Raw Orange juice.
• While Raw Orange juice contains 5.4 times more Sugars and more Fructose than Flaxseed.
• Both Flaxseed as well as Raw Orange juice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.