Comparing Nutrients in 300 calories Flaxseed Oil with sliced flaxseed VS Oranges with Peel

Weight per 300 calories

• Flaxseed Oil with sliced flaxseed: 34.2g
• Oranges with Peel: 476g

Flaxseed Oil with sliced flaxseed has 13.9 times more energy per 100g than Oranges with Peel . It has very high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Flaxseed Oil with sliced flaxseed or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Flaxseed Oil with sliced flaxseed	0%	100%	0%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Flaxseed Oil with sliced flaxseed	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	9.66% 3.1g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	1045% 16.7g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	31.7% 5.4g	1.23% 0.21g	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	56.8% 74g	130g per day for Men 19-50 years
Sugars	NA	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	56.4% 21.4g	38g per day for Men 19-50 years
Protein	0.23% 0.13g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Flaxseed Oil with sliced flaxseed	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	35.7% 143μg	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	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed Oil with sliced flaxseed	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.31% 3.08mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	2.54% 0.023mg	30% 0.27mg	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	1.45% 0.12mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	1.22% 5.13mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	2.1% 0.048mg	NA	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	0.31% 10.6mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	NA	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.05mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	0.96% 0.11mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.001% 0.055g	10.6% 392g	3700g per day for Men 19-50 years

Flaxseed Oil With Sliced Flaxseed VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Flaxseed Oil with sliced flaxseed or Oranges with Peel ?

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

• Both Flaxseed Oil with added sliced flaxseed and Raw Oranges with Peel have similar amounts of vitamins per 300 kcal

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

• 300 kcal of Raw Oranges with Peel contain 108.4 times more Calcium, 11.9 times more Copper, 32.8 times more Iron, 13 times more Magnesium, 11.4 times more Phosphorus, 88.1 times more Potassium and 7168.6 times more Water than Flaxseed Oil with added sliced flaxseed.
• 300 calories of Flaxseed Oil with sliced flaxseed lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Potassium
• Both Flaxseed Oil with added sliced flaxseed as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Flaxseed Oil with sliced flaxseed have 23.7 times more Fat, 18.5 times more Saturated Fat, 219.4 times more Omega 3 and 25.7 times more Omega 6 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 553.9 times more Carbohydrate and 49 times more Protein than Flaxseed Oil with added sliced flaxseed.
• Both Flaxseed Oil with sliced flaxseed and Oranges with Peel offer comparable quantities of Energy per 300 calories.
• 300 calories of Flaxseed Oil with sliced flaxseed provide inadequate amounts of Carbohydrate and Protein
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6