Comparing Nutrients in 1 pound Almonds VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Flaxseed	13%	67%	20%

Macro Nutrients

	Almonds	Flaxseed	Recommended Dietary Allowance
Energy	91% 2626kcal	83.5% 2422kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	197% 191g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	6467% 103g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	158% 26.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	101% 131g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	9.7% 7.03g	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	0.69% 0.5g	0% 0g	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	% 0.77g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 18g	% 5.2g	g per day for Men 19-50 years
Fiber	149% 56.7g	326% 124g	38g per day for Men 19-50 years
Protein	171% 96g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Almonds	Flaxseed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	621% 7.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	89.4% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	511% 153μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	99% 395μg	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	3.02% 2.72mg	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	775% 116mg	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Flaxseed	Recommended Dietary Allowance
Calcium	122% 1220mg	116% 1157mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	615% 5.53mg	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	210% 17mg	325% 26mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	423% 1778mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	489% 11.3mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	416% 2912mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	108% 3688mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	179% 19.7mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.85% 31.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Flaxseed:

• Almonds have 7.1 times more Vitamin B2, 1.7 times more Vitamin B7 and 82.7 times more Vitamin E than Flaxseed.
• While Flaxseed contains 8 times more Vitamin B1, 2.1 times more Vitamin B5, 3.5 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Flaxseed have similar amounts of Vitamin B3 per 1 lb.
• Both Almonds as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Flaxseed:

• Flaxseed contains 1.5 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus, 6.2 times more Selenium, 30 times more Sodium and 1.4 times more Zinc than Almonds.
• Both Almonds and Flaxseed have similar amounts of Calcium, Copper, Manganese and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 2.1 times more Omega 6 and 2.8 times more Sugars than Flaxseed.
• While Flaxseed contains 7604.3 times more Omega 3, 1.3 times more Carbohydrate and 2.2 times more Fiber than Almonds.
• Both Almonds and Flaxseed have similar amounts of Energy, Fat, Saturated Fat and Protein per 1 lb.
• Both Almonds as well as Flaxseed have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.