Comparing Nutrients in 1 pound Flaxseed VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Flaxseed	Baked Potato Flesh	Recommended Dietary Allowance
Energy	83.5% 2422kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	197% 191g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	52% 16.6g	0.37% 0.12g	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	0.85% 0.15g	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	10.6% 7.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 5.2g	NA	g per day for Men 19-50 years
Fiber	326% 124g	18% 6.8g	38g per day for Men 19-50 years
Protein	148% 83g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Baked Potato Flesh	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	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.4% 4.47mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	105% 1.37mg	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	10.2% 41μg	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	64.5% 58mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.5μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	116% 1157mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	615% 5.53mg	108% 0.98mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	423% 1778mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	489% 11.3mg	31.8% 0.73mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	108% 3688mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	179% 19.7mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.85% 31.6g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Flaxseed versus 1 lb of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Flaxseed vs Baked Potato Flesh:

• 1 pound of Flaxseed has 15.7 times more Vitamin B1, 7.7 times more Vitamin B2, 2.2 times more Vitamin B3, 1.8 times more Vitamin B5, 1.6 times more Vitamin B6, 9.7 times more Vitamin B9, 7.8 times more Vitamin E and 14.3 times more Vitamin K than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 21.3 times more Vitamin C than Flaxseed.
• 1 pound of Flaxseed have insufficient amounts of Vitamin C
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Flaxseed as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Flaxseed vs Baked Potato Flesh:

• 1 pound of Flaxseed has 51 times more Calcium, 5.7 times more Copper, 16.4 times more Iron, 15.7 times more Magnesium, 15.4 times more Manganese, 12.8 times more Phosphorus, 2.1 times more Potassium, 84.7 times more Selenium, 6 times more Sodium and 15 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 10.8 times more Water than Flaxseed.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Flaxseed has 5.7 times more Energy, 421.6 times more Fat, 140.9 times more Saturated Fat, 2281.3 times more Omega 3, 184.5 times more Omega 6, 1.3 times more Carbohydrate, 18.2 times more Fiber and 9.3 times more Protein than Baked Potato Flesh.
• Both Flaxseed and Baked Potato Flesh offer comparable quantities of Sugars per one pound.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6