Comparing Nutrients in 1 pound Flaxseed VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Flaxseed	Roasted Almonds	Recommended Dietary Allowance
Energy	83.5% 2422kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	197% 191g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	52% 16.6g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	6467% 103g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	158% 26.8g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	73.3% 95g	130g per day for Men 19-50 years
Sugars	9.7% 7.03g	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	% 5.2g	% 21.5g	g per day for Men 19-50 years
Fiber	326% 124g	130% 49.4g	38g per day for Men 19-50 years
Protein	148% 83g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Roasted 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	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.4% 4.47mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	511% 153μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	99% 395μg	62.4% 249μg	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	723% 108mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	116% 1157mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	615% 5.53mg	554% 5mg	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	211% 17mg	8mg per day for Men 19-50 years
Magnesium	423% 1778mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	489% 11.3mg	440% 10mg	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	416% 2912mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	108% 3688mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	179% 19.7mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.85% 31.6g	0.3% 11g	3700g per day for Men 19-50 years

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

• Flaxseed has 21.4 times more Vitamin B1, 3.1 times more Vitamin B5, 3.5 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.4 times more Vitamin B2 and 77.1 times more Vitamin E than Flaxseed.
• Both Flaxseed and Dry Roasted Almonds have similar amounts of Vitamin B3 per 1 lb.
• Both Flaxseed as well as Dry Roasted 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 Roasted Almonds:

• Flaxseed has 1.5 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 12.7 times more Selenium, 10 times more Sodium and 1.3 times more Zinc than Dry Roasted Almonds.
• Both Flaxseed and Dry Roasted Almonds have similar amounts of Calcium, Copper, Manganese and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Flaxseed has 2281.3 times more Omega 3, 1.4 times more Carbohydrate and 2.5 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.2 times more Omega 6 and 3.1 times more Sugars than Flaxseed.
• Both Flaxseed and Dry Roasted Almonds have similar amounts of Energy, Fat, Saturated Fat and Protein per 1 lb.
• Both Flaxseed as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.