Comparing Nutrients in 1 pound Oil Roasted Almonds VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Flaxseed	13%	67%	20%

Macro Nutrients

	Oil Roasted Almonds	Flaxseed	Recommended Dietary Allowance
Energy	95% 2753kcal	83.5% 2422kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	197% 191g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	6467% 103g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	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	61.7% 80g	101% 131g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	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% 0g	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	% 0.18g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 20g	% 5.2g	g per day for Men 19-50 years
Fiber	125% 47.6g	326% 124g	38g per day for Men 19-50 years
Protein	172% 96g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	34.8% 0.42mg	621% 7.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	89.4% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	511% 153μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.6% 122μg	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	785% 118mg	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

	Oil Roasted Almonds	Flaxseed	Recommended Dietary Allowance
Calcium	132% 1320mg	116% 1157mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	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	209% 16.7mg	325% 26mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	423% 1778mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	489% 11.3mg	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	302% 2114mg	416% 2912mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	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	127% 14mg	179% 19.7mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.85% 31.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Flaxseed per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds versus 1 lb of Flaxseed to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Oil Roasted Almonds has 4.9 times more Vitamin B2 and 83.8 times more Vitamin E than Flaxseed.
• While 1 lb of Flaxseed contains 17.9 times more Vitamin B1, 4.3 times more Vitamin B5, 4 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Flaxseed provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Flaxseed:

• 1 lb of Flaxseed contains 1.3 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 6.2 times more Selenium, 30 times more Sodium and 1.4 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Flaxseed contain similar levels of Calcium, Manganese and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 1.3 times more Fat, 2.3 times more Omega 6 and 2.9 times more Sugars than Flaxseed.
• While 1 lb of Flaxseed contains more Omega 3, 1.6 times more Carbohydrate and 2.6 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Flaxseed offer comparable quantities of Energy, Saturated Fat and Protein per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3