Comparing Nutrients in 300 calories Flaxseed Oil with sliced flaxseed VS Carrots

Weight per 300 calories

• Flaxseed Oil with sliced flaxseed: 34.2g
• Carrots: 732g

Flaxseed Oil with sliced flaxseed has 21.4 times more energy per 100g than Carrots. It has very high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Flaxseed Oil with sliced flaxseed or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Flaxseed Oil with sliced flaxseed	0%	100%	0%
Carrots	8%	5%	87%

Macro Nutrients

	Flaxseed Oil with sliced flaxseed	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	9.66% 3.1g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	1045% 16.7g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	31.7% 5.4g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0.1% 0.13g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	48% 34.7g	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	NA	5.55% 4.02g	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	NA	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	NA	54% 20.5g	38g per day for Men 19-50 years
Protein	0.23% 0.13g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Flaxseed Oil with sliced flaxseed	Carrots	Recommended Dietary Allowance
Vitamin A	NA	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	34.8% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	48% 43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.6% 0.24mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed Oil with sliced flaxseed	Carrots	Recommended Dietary Allowance
Calcium	0.31% 3.08mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	2.54% 0.023mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	1.45% 0.12mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	1.22% 5.13mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	2.1% 0.048mg	45.5% 1.05mg	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	1.3% 9.23mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	0.31% 10.6mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	NA	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.05mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	0.96% 0.11mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	0.001% 0.055g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Flaxseed Oil with sliced flaxseed vs Carrots:

• Raw Carrots contain 19.9 times more Vitamin E and 85.7 times more Vitamin K than Flaxseed Oil with added sliced flaxseed.

Comparing minerals per 300 calories for Flaxseed Oil with sliced flaxseed vs Carrots:

• Raw Carrots contain 78.5 times more Calcium, 14.4 times more Copper, 18.9 times more Iron, 17.1 times more Magnesium, 21.7 times more Manganese, 27.8 times more Phosphorus, 221.1 times more Potassium, 246.3 times more Sodium, 16.6 times more Zinc and 11816.9 times more Water than Flaxseed Oil with added sliced flaxseed.

Comparison of macro-nutrients per 300 calories:

• Flaxseed Oil with added sliced flaxseed has 19.3 times more Fat, 13.2 times more Saturated Fat, 1142.4 times more Omega 3 and 7.4 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 526 times more Carbohydrate and 53.8 times more Protein than Flaxseed Oil with added sliced flaxseed.
• Both Flaxseed Oil with added sliced flaxseed and Raw Carrots have similar amounts of Energy per 300 kcal.
• Both Flaxseed Oil with added sliced flaxseed as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.