Comparing Nutrients in 300 calories Flaxseed VS Almonds

Weight per 300 calories

• Flaxseed: 56.2g
• Almonds: 51.8g

Both foods have similar energy densities which is very high in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Almonds	14%	72%	14%

Macro Nutrients

	Flaxseed	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	24.4% 23.7g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	6.43% 2.06g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	801% 13g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.3g	37.6% 6.4g	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	8.6% 11g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	3.1% 2.25g	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	0.079% 0.057g	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	% 0.088g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 2.05g	g per day for Men 19-50 years
Fiber	40.4% 15.3g	17% 6.48g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.92mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.96% 0.09mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	63.3% 19μg	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.2% 49μg	5.7% 22.8μg	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	0% 0mg	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	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Almonds	Recommended Dietary Allowance
Calcium	14.3% 143mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	76% 0.69mg	59.4% 0.53mg	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	40.2% 3.2mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	60.6% 1.4mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	13.4% 457mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	1.12% 17mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Flaxseed vs Almonds:

• Flaxseed has 8.7 times more Vitamin B1, 2.3 times more Vitamin B5, 3.7 times more Vitamin B6 and 2.1 times more Vitamin B9 than Almonds.
• While Almonds contain 6.5 times more Vitamin B2, 1.6 times more Vitamin B7 and 76.3 times more Vitamin E than Flaxseed.
• Both Flaxseed and Almonds have similar amounts of Vitamin B3 per 300 kcal.
• Both Flaxseed as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Flaxseed vs Almonds:

• Flaxseed has 1.3 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 1.2 times more Manganese, 1.4 times more Phosphorus, 1.2 times more Potassium, 6.7 times more Selenium and 1.5 times more Zinc than Almonds.
• Both Flaxseed and Almonds have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Flaxseed has 8245.1 times more Omega 3, 1.5 times more Carbohydrate and 2.4 times more Fiber than Almonds.
• While Almonds contain 1.9 times more Omega 6 and 2.6 times more Sugars than Flaxseed.
• Both Flaxseed and Almonds have similar amounts of Energy, Fat, Saturated Fat and Protein per 300 kcal.
• Both Flaxseed as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.