Comparing Nutrients in 300 calories Flaxseed VS Boiled Carrots

Weight per 300 calories

• Flaxseed: 56.2g
• Boiled Carrots: 857g

Flaxseed has 15.3 times more energy per 100g than Boiled Carrots. It has very high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Flaxseed or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Flaxseed	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	24.4% 23.7g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	6.43% 2.06g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	801% 13g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.3g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.2g	54% 70.5g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	40.8% 29.6g	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	4.26% 3.1g	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	% 0.22g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 23g	g per day for Men 19-50 years
Fiber	40.4% 15.3g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.92mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.96% 0.09mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	63.3% 19μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.2% 49μg	30% 120μg	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	0.37% 0.34mg	34.3% 31mg	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	1.16% 0.17mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Boiled Carrots	Recommended Dietary Allowance
Calcium	14.3% 143mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	76% 0.69mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	40.2% 3.2mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	60.6% 1.4mg	57.8% 1.33mg	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	51.5% 361mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	13.4% 457mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.12% 17mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Flaxseed vs Boiled Carrots:

• Flaxseed has 1.6 times more Vitamin B1 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 4.2 times more Vitamin B2, 3.2 times more Vitamin B3, 3.6 times more Vitamin B5, 4.9 times more Vitamin B6, 2.5 times more Vitamin B9, 91.5 times more Vitamin C, 50.7 times more Vitamin E and 48.6 times more Vitamin K than Flaxseed.
• Both Flaxseed as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Flaxseed vs Boiled Carrots:

• Flaxseed has 4.7 times more Copper, 2.6 times more Magnesium, 1.4 times more Phosphorus, 2.4 times more Selenium and 1.4 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Calcium, 4.4 times more Potassium, 29.5 times more Sodium and 197.7 times more Water than Flaxseed.
• Both Flaxseed and Boiled and Drained Carrots have similar amounts of Iron and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Flaxseed has 15.4 times more Fat, 8 times more Saturated Fat, 1495.2 times more Omega 3, 4.4 times more Omega 6 and 1.6 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.3 times more Carbohydrate, 34 times more Sugars, more Fructose and 1.7 times more Fiber than Flaxseed.
• Both Flaxseed and Boiled and Drained Carrots have similar amounts of Energy per 300 kcal.
• Both Flaxseed as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.