Comparing Nutrients in 300 calories Flaxseed VS Dried Beechnuts

Weight per 300 calories

• Flaxseed: 56.2g
• Dried Beechnuts: 52g

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

Discover which food has more nutrients per 300 calories - Flaxseed or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Flaxseed	Dried Beechnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	24.4% 23.7g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	6.43% 2.06g	9.3% 2.98g	32g per day for Men 19-50 years
Omega 3	801% 13g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.3g	56.3% 9.58g	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	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	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	0% 0g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.65g	NA	g per day for Men 19-50 years
Fiber	40.4% 15.3g	NA	38g per day for Men 19-50 years
Protein	18.3% 10.3g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Dried Beechnuts	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	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.96% 0.09mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	27.4% 0.36mg	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	14.7% 59μg	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	8.97% 8.07mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.16% 0.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Dried Beechnuts	Recommended Dietary Allowance
Calcium	14.3% 143mg	0.052% 0.52mg	1000mg per day for Men 19-50 years
Copper	76% 0.69mg	38.8% 0.35mg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	60.6% 1.4mg	30.4% 0.7mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	13.4% 457mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.12% 17mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.093% 3.44g	3700g per day for Men 19-50 years

Flaxseed VS Dried Beechnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Flaxseed or Dried Beechnuts?

Lets compare vitamin content per 300 calories of Flaxseed vs Dried Beechnuts:

• 300 calories of Flaxseed have 5.8 times more Vitamin B1 and 3.8 times more Vitamin B3 than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 2.1 times more Vitamin B2, 1.3 times more Vitamin B6 and 23.9 times more Vitamin C than Flaxseed.
• Both Flaxseed and Dried Beechnuts provide similar amounts of Vitamin B5 and Vitamin B9 per 300 calories.
• 300 calories of Flaxseed have insufficient amounts of Vitamin C
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin B3
• Both Flaxseed as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Flaxseed vs Dried Beechnuts:

• 300 calories of Flaxseed have 275.1 times more Calcium, 2 times more Copper, 2.5 times more Iron, more Magnesium, 2 times more Manganese, more Phosphorus and 13 times more Zinc than Dried Beechnuts.
• Both Flaxseed and Dried Beechnuts contain similar levels of Potassium per 300 calories.
• 300 calories of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Flaxseed have 14.5 times more Omega 3 and 3.2 times more Protein than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 1.4 times more Saturated Fat and 2.9 times more Omega 6 than Flaxseed.
• Both Flaxseed and Dried Beechnuts offer comparable quantities of Energy, Fat and Carbohydrate per 300 calories.
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein