Comparing Nutrients in 1 kilogram Flaxseed VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Flaxseed	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	184% 5340kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	435% 422g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	114% 36.6g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	14258% 228g	NA	1.6g per day for Men 19-50 years
Omega 6	347% 59g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	201% 262g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	9.5% 6.9g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 11.5g	NA	g per day for Men 19-50 years
Fiber	718% 273g	68.4% 26g	38g per day for Men 19-50 years
Protein	327% 183g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1370% 16.4mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.85mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	364% 4.73mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.67% 6mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.7% 3.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	255% 2550mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	1356% 12mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	933% 3920mg	NA	420mg per day for Men 19-50 years
Manganese	1079% 25mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	239% 8130mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	NA	55μg per day for Men 19-50 years
Sodium	20% 300mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	395% 43.4mg	NA	11mg per day for Men 19-50 years
Water	1.9% 69.6g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Flaxseed versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Flaxseed vs Frozen Roasted Potatoes with Salt:

• Both Flaxseed and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Flaxseed as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Flaxseed vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Flaxseed has 17 times more Calcium, 11.5 times more Iron and 1.8 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 9.9 times more Sodium than Flaxseed.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Flaxseed has 4.2 times more Energy, 23.3 times more Fat, 21.9 times more Saturated Fat, 2.2 times more Sugars, 10.5 times more Fiber and 8.2 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Flaxseed and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate per one kilogram.