Comparing Nutrients in 1 pound Flaxseed VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Flaxseed	Tomato Puree	Recommended Dietary Allowance
Energy	83.5% 2422kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	197% 191g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	52% 16.6g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	6467% 103g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	158% 26.8g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	9.7% 7.03g	30.2% 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	15% 10.8g	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	% 11g	g per day for Men 19-50 years
Sucrose	% 5.2g	% 0g	g per day for Men 19-50 years
Fiber	326% 124g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	148% 83g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	621% 7.46mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	41.6% 6.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.4% 4.47mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	44% 0.57mg	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	12.5% 50μg	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	53.4% 48mg	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	59.6% 8.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.5μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Tomato Puree	Recommended Dietary Allowance
Calcium	116% 1157mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	615% 5.53mg	145% 1.3mg	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	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	423% 1778mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	489% 11.3mg	33.3% 0.77mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	108% 3688mg	58.6% 1991mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	179% 19.7mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.85% 31.6g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed VS Tomato Puree per 1 lb

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

Lets compare vitamin content per 1 pound of Flaxseed vs Tomato Puree:

• 1 pound of Flaxseed has 65.8 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B3, 2.2 times more Vitamin B5, 3.8 times more Vitamin B6, 7.9 times more Vitamin B9 and 1.3 times more Vitamin K than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains more Vitamin A, 17.7 times more Vitamin C and 6.4 times more Vitamin E than Flaxseed.
• 1 pound of Flaxseed have insufficient amounts of Vitamin A and Vitamin C
• Both Flaxseed as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Flaxseed vs Tomato Puree:

• 1 pound of Flaxseed has 14.2 times more Calcium, 4.3 times more Copper, 3.2 times more Iron, 17 times more Magnesium, 14.7 times more Manganese, 16.1 times more Phosphorus, 1.9 times more Potassium, 36.3 times more Selenium and 12.1 times more Zinc than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 12.6 times more Water than Flaxseed.
• 1 pound of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Flaxseed has 14.1 times more Energy, 200.8 times more Fat, 126.3 times more Saturated Fat, 5703.3 times more Omega 3, 72 times more Omega 6, 3.2 times more Carbohydrate, 14.4 times more Fiber and 11.1 times more Protein than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 3.1 times more Sugars and more Fructose than Flaxseed.
• 1 pound of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6