Comparing Nutrients in 1 pound Flaxseed Oil with sliced flaxseed VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Flaxseed Oil with sliced flaxseed	0%	100%	0%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Flaxseed Oil with sliced flaxseed	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	137% 3983kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	463% 449g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	13871% 222g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	421% 71.6g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.36% 1.77g	12% 15.7g	130g per day for Men 19-50 years
Sugars	NA	16% 11.6g	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	8.2% 5.94g	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	% 5.62g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	22.7% 8.6g	38g per day for Men 19-50 years
Protein	3% 1.68g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Flaxseed Oil with sliced flaxseed	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	38.7% 0.5mg	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	NA	9.07% 36.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	63.5% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.5% 3.22mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed Oil with sliced flaxseed	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	4.1% 41mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	19.3% 1.54mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	13.4% 0.31mg	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	17.5% 122mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	4.14% 141mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	0.02% 0.73g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Flaxseed Oil with sliced flaxseed vs Tomatoes in Juice with Salt:

• Flaxseed Oil with added sliced flaxseed has 1.2 times more Vitamin E and 1.3 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparing minerals per 1 pound for Flaxseed Oil with sliced flaxseed vs Tomatoes in Juice with Salt:

• Flaxseed Oil with added sliced flaxseed has 1.3 times more Copper, 1.5 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus and 2.6 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.7 times more Calcium, 1.7 times more Iron, 6.2 times more Potassium, 19.2 times more Sodium and 592.2 times more Water than Flaxseed Oil with added sliced flaxseed.

Comparison of macro-nutrients per 1 pound:

• Flaxseed Oil with added sliced flaxseed has 54.9 times more Energy, 396 times more Fat, 266.1 times more Saturated Fat, 12232.5 times more Omega 3 and 162.7 times more Omega 6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 8.9 times more Carbohydrate and 2.1 times more Protein than Flaxseed Oil with added sliced flaxseed.
• Both Flaxseed Oil with added sliced flaxseed as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.