Comparing Nutrients in 1 kilogram Flaxseed VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Flaxseed	Baked White Potatoes	Recommended Dietary Allowance
Energy	184% 5340kcal	31.7% 920kcal	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	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	14258% 228g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	347% 59g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	162% 211g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	% 11.5g	% 4g	g per day for Men 19-50 years
Fiber	718% 273g	55.3% 21g	38g per day for Men 19-50 years
Protein	327% 183g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1370% 16.4mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.85mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	364% 4.73mg	162% 2.1mg	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	95% 380μg	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	140% 126mg	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	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Baked White Potatoes	Recommended Dietary Allowance
Calcium	255% 2550mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	1356% 12mg	141% 1.27mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	933% 3920mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	1079% 25mg	82% 1.9mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	239% 8130mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	395% 43.4mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.9% 69.6g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Flaxseed vs Baked White Potatoes:

• Flaxseed has 34.3 times more Vitamin B1, 3.7 times more Vitamin B2, 2 times more Vitamin B3, 2.6 times more Vitamin B5, 2.2 times more Vitamin B6, 2.3 times more Vitamin B9, 7.8 times more Vitamin E and 1.6 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 21 times more Vitamin C than Flaxseed.
• Both Flaxseed as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Flaxseed vs Baked White Potatoes:

• Flaxseed has 25.5 times more Calcium, 9.6 times more Copper, 9 times more Iron, 14.5 times more Magnesium, 13.1 times more Manganese, 8.6 times more Phosphorus, 1.5 times more Potassium, 50.8 times more Selenium, 4.3 times more Sodium and 12.4 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 10.8 times more Water than Flaxseed.

Comparison of macro-nutrients per 1 kilogram:

• Flaxseed has 5.8 times more Energy, 281.1 times more Fat, 91.6 times more Saturated Fat, 1520.9 times more Omega 3, 120.5 times more Omega 6, 1.4 times more Carbohydrate, 13 times more Fiber and 8.7 times more Protein than Baked Whole White Potatoes.
• Both Flaxseed and Baked Whole White Potatoes have similar amounts of Sugars per 1 kg.
• Both Flaxseed as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.