Comparing Nutrients in 1 pound Organic FLAX PLUS flakes VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Organic FLAX PLUS flakes	12%	12%	76%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Organic FLAX PLUS flakes	Baked Red Potatoes	Recommended Dietary Allowance
Energy	54.7% 1588kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	25.5% 24.8g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	427% 6.83g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	263% 341g	68.4% 89g	130g per day for Men 19-50 years
Sugars	76.6% 55.6g	8.95% 6.5g	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	NA	2.75% 2g	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	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.04g	g per day for Men 19-50 years
Fiber	198% 75.3g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	96% 54g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Organic FLAX PLUS flakes	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.24% 1mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.35% 0.32mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	30.6% 122μg	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	0% 0mg	63.5% 57mg	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	38.4% 5.76mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Organic FLAX PLUS flakes	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	25% 249mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	87.7% 0.79mg	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	334% 26.7mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	34% 0.78mg	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	298% 2087mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	67% 2272mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	15% 8.16μg	NA	55μg per day for Men 19-50 years
Sodium	138% 2077mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Organic FLAX PLUS flakes vs Baked Red Potatoes:

• Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have 1.8 times more Vitamin B1 and 15.9 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 5 times more Vitamin B2, 7.3 times more Vitamin B3, 4.9 times more Vitamin B5, 7.1 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin C and 9.3 times more Vitamin K than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Organic FLAX PLUS flakes vs Baked Red Potatoes:

• Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have 6.1 times more Calcium, 8.4 times more Iron, 6.4 times more Phosphorus and 38.2 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Copper, 1.3 times more Zinc and 22.6 times more Water than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes and Baked Whole Red Potatoes have similar amounts of Magnesium, Manganese and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have 4 times more Energy, 36.4 times more Fat, 15.5 times more Saturated Fat, 100.3 times more Omega 3, 30.7 times more Omega 6, 3.8 times more Carbohydrate, 8.6 times more Sugars, 9.2 times more Fiber and 5.2 times more Protein than Baked Whole Red Potatoes.
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.