Comparing Nutrients in 1 pound Flaxseed VS Almonds

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Flaxseed has 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.
• While Almonds contain 7.1 times more Vitamin B2, 1.7 times more Vitamin B7 and 82.7 times more Vitamin E than Flaxseed.
• Both Flaxseed and Almonds have similar amounts of Vitamin B3 per 1 lb.
• Both Flaxseed as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Flaxseed vs Almonds:

• Flaxseed has 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 Flaxseed and Almonds have similar amounts of Calcium, Copper, Manganese and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

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