Comparing Nutrients in 1 pound Flaxseed VS Oil Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Flaxseed	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	83.5% 2422kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	197% 191g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	52% 16.6g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	6467% 103g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	158% 26.8g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	61.7% 80g	130g per day for Men 19-50 years
Sugars	9.7% 7.03g	28.5% 20.6g	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	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	% 1.8g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 5.2g	% 20g	g per day for Men 19-50 years
Fiber	326% 124g	125% 47.6g	38g per day for Men 19-50 years
Protein	148% 83g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Oil 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	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.4% 4.47mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	41% 0.54mg	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	30.6% 122μg	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	785% 118mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	116% 1157mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	615% 5.53mg	481% 4.33mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	423% 1778mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	489% 11.3mg	485% 11mg	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	302% 2114mg	700mg per day for Men 19-50 years
Potassium	108% 3688mg	93% 3171mg	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	127% 14mg	11mg per day for Men 19-50 years
Water	0.85% 31.6g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed VS Oil Roasted Almonds per 1 lb

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

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

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

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

• 1 pound of Flaxseed has 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 Flaxseed and Oil Roasted Almonds contain similar levels of Calcium, Manganese and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

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