Comparing Nutrients in 1 pound Fresh Orange juice VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Flaxseed	13%	67%	20%

Macro Nutrients

	Fresh Orange juice	Flaxseed	Recommended Dietary Allowance
Energy	7.04% 204kcal	83.5% 2422kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	197% 191g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	6467% 103g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	36.3% 47g	101% 131g	130g per day for Men 19-50 years
Sugars	52.6% 38g	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	13.3% 9.6g	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	% 8.2g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 18.8g	% 5.2g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	326% 124g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Flaxseed	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	621% 7.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	89.4% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	34% 136μg	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	252% 227mg	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	1.2% 0.18mg	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Flaxseed	Recommended Dietary Allowance
Calcium	5% 50mg	116% 1157mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	11.3% 0.91mg	325% 26mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	423% 1778mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	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	11% 77mg	416% 2912mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	108% 3688mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	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	2.06% 0.23mg	179% 19.7mg	11mg per day for Men 19-50 years
Water	11% 401g	0.85% 31.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Flaxseed per 1 lb

Compare the macro and micronutrient content in 1 lb of Fresh Orange juice versus 1 lb of Flaxseed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Fresh Orange juice vs Flaxseed:

• 1 pound of Fresh Orange juice has 83.3 times more Vitamin C than Flaxseed.
• While 1 lb of Flaxseed contains 18.3 times more Vitamin B1, 5.4 times more Vitamin B2, 7.7 times more Vitamin B3, 5.2 times more Vitamin B5, 11.8 times more Vitamin B6, 2.9 times more Vitamin B9, 7.8 times more Vitamin E and 43 times more Vitamin K than Raw Orange juice.
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Flaxseed have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Fresh Orange juice vs Flaxseed:

• 1 pound of Fresh Orange juice has 12.7 times more Water than Flaxseed.
• While 1 lb of Flaxseed contains 23.2 times more Calcium, 27.7 times more Copper, 28.7 times more Iron, 35.6 times more Magnesium, 177.3 times more Manganese, 37.8 times more Phosphorus, 4.1 times more Potassium, 254 times more Selenium, 30 times more Sodium and 86.8 times more Zinc than Raw Orange juice.
• 1 pound of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fresh Orange juice has 5.4 times more Sugars and more Fructose than Flaxseed.
• While 1 lb of Flaxseed contains 11.9 times more Energy, 210.8 times more Fat, 152.6 times more Saturated Fat, 2073.9 times more Omega 3, 203.6 times more Omega 6, 2.8 times more Carbohydrate, 136.5 times more Fiber and 26.1 times more Protein than Raw Orange juice.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein