Comparing Nutrients in 1 kilogram Flaxseed VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Flaxseed	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	184% 5340kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	435% 422g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	114% 36.6g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	14258% 228g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	347% 59g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	47.6% 62g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	% 11.5g	% 0.2g	g per day for Men 19-50 years
Fiber	718% 273g	26.3% 10g	38g per day for Men 19-50 years
Protein	327% 183g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Stewed Canned Tomatoes	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	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.85mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	364% 4.73mg	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	255% 2550mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	1356% 12mg	124% 1.12mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	933% 3920mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	1079% 25mg	25.7% 0.59mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	239% 8130mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	395% 43.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	1.9% 69.6g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Flaxseed vs Stewed Canned Tomatoes:

• Flaxseed has 35.7 times more Vitamin B1, 4.6 times more Vitamin B2, 4.3 times more Vitamin B3, 8.6 times more Vitamin B5, 27.8 times more Vitamin B6, 17.4 times more Vitamin B9 and 1.8 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 13.2 times more Vitamin C and 2.7 times more Vitamin E than Flaxseed.
• Both Flaxseed as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Flaxseed vs Stewed Canned Tomatoes:

• Flaxseed has 7.5 times more Calcium, 10.9 times more Copper, 4.3 times more Iron, 32.7 times more Magnesium, 42.1 times more Manganese, 32.1 times more Phosphorus, 3.9 times more Potassium, 42.3 times more Selenium and 25.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 7.4 times more Sodium and 13.2 times more Water than Flaxseed.

Comparison of macro-nutrients per 1 kilogram:

• Flaxseed has 20.5 times more Energy, 221.9 times more Fat, 140.9 times more Saturated Fat, 7604.3 times more Omega 3, 79.8 times more Omega 6, 4.7 times more Carbohydrate, 27.3 times more Fiber and 20.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.3 times more Sugars and more Fructose than Flaxseed.
• Both Flaxseed as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.