Comparing Nutrients in 1 kilogram Flaxseed VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Flaxseed	Tomato Paste	Recommended Dietary Allowance
Energy	184% 5340kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	435% 422g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	114% 36.6g	3.13% 1g	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	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	145% 189g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	168% 122g	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	80.7% 58.5g	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	% 57.5g	g per day for Men 19-50 years
Sucrose	% 11.5g	% 3g	g per day for Men 19-50 years
Fiber	718% 273g	108% 41g	38g per day for Men 19-50 years
Protein	327% 183g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1370% 16.4mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.85mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	364% 4.73mg	166% 2.16mg	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	30% 120μg	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	243% 219mg	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	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Tomato Paste	Recommended Dietary Allowance
Calcium	255% 2550mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	1356% 12mg	406% 3.65mg	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	373% 30mg	8mg per day for Men 19-50 years
Magnesium	933% 3920mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	1079% 25mg	131% 3.02mg	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	119% 830mg	700mg per day for Men 19-50 years
Potassium	239% 8130mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	395% 43.4mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	1.9% 69.6g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed VS Tomato Paste per 1 kg

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

Lets compare vitamin content per 1 kilogram of Flaxseed vs Tomato Paste:

• 1 kilogram of Flaxseed has 27.4 times more Vitamin B1, 6.9 times more Vitamin B5, 2.2 times more Vitamin B6 and 7.3 times more Vitamin B9 than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains more Vitamin A, 36.5 times more Vitamin C, 13.9 times more Vitamin E and 2.7 times more Vitamin K than Flaxseed.
• Both Flaxseed and Tomato Paste provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Flaxseed have insufficient amounts of Vitamin A and Vitamin C
• Both Flaxseed as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Flaxseed vs Tomato Paste:

• 1 kilogram of Flaxseed has 7.1 times more Calcium, 3.3 times more Copper, 1.9 times more Iron, 9.3 times more Magnesium, 8.2 times more Manganese, 7.7 times more Phosphorus, 4.8 times more Selenium and 6.9 times more Zinc than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 2 times more Sodium than Flaxseed.
• Both Flaxseed and Tomato Paste contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Flaxseed has 6.5 times more Energy, 89.7 times more Fat, 36.6 times more Saturated Fat, 3259 times more Omega 3, 38.8 times more Omega 6, 1.5 times more Carbohydrate, 6.7 times more Fiber and 4.2 times more Protein than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 7.9 times more Sugars and more Fructose than Flaxseed.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6