Comparing Nutrients in 300 calories Flaxseed VS Fresh Orange juice

Weight per 300 calories

• Flaxseed: 56.2g
• Fresh Orange juice: 667g

Flaxseed has 11.9 times more energy per 100g than Fresh Orange juice. It has very high energy density when compared to other foods. Raw Orange juice having low energy density.

Discover which food has more nutrients per 300 calories - Flaxseed or Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Flaxseed	Fresh Orange juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	24.4% 23.7g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	6.43% 2.06g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	801% 13g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.3g	1.14% 0.19g	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	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	77.2% 56g	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	19.5% 14g	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	% 12g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 27.6g	g per day for Men 19-50 years
Fiber	40.4% 15.3g	3.5% 1.33g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	8.33% 4.67g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.4% 66.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.92mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.96% 0.09mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	20.5% 0.27mg	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	50% 200μg	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	370% 333mg	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	1.78% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0.56% 0.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Fresh Orange juice	Recommended Dietary Allowance
Calcium	14.3% 143mg	7.33% 73.3mg	1000mg per day for Men 19-50 years
Copper	76% 0.69mg	32.6% 0.29mg	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	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	17.5% 73.3mg	420mg per day for Men 19-50 years
Manganese	60.6% 1.4mg	4.06% 0.093mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	13.4% 457mg	39.2% 1333mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	1.2% 0.67μg	55μg per day for Men 19-50 years
Sodium	1.12% 17mg	0.44% 6.67mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	16% 589g	3700g per day for Men 19-50 years

Flaxseed VS Fresh Orange Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Flaxseed or Fresh Orange juice?

Lets compare vitamin content per 300 calories of Flaxseed vs Fresh Orange juice:

• 300 calories of Flaxseed have 1.5 times more Vitamin B1 than Fresh Orange juice.
• While 300 kcal of Raw Orange juice contain more Vitamin A, 2.2 times more Vitamin B2, 1.5 times more Vitamin B3, 2.3 times more Vitamin B5, 4.1 times more Vitamin B9 and 988.9 times more Vitamin C than Flaxseed.
• Both Flaxseed and Fresh Orange juice provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Flaxseed have insufficient amounts of Vitamin A and Vitamin C
• Both Flaxseed as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Flaxseed vs Fresh Orange juice:

• 300 calories of Flaxseed have 2 times more Calcium, 2.3 times more Copper, 2.4 times more Iron, 3 times more Magnesium, 14.9 times more Manganese, 3.2 times more Phosphorus, 21.4 times more Selenium and 7.3 times more Zinc than Fresh Orange juice.
• While 300 kcal of Raw Orange juice contain 2.9 times more Potassium and 150.5 times more Water than Flaxseed.
• 300 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Flaxseed have 17.8 times more Fat, 12.9 times more Saturated Fat, 174.8 times more Omega 3, 17.2 times more Omega 6, 11.5 times more Fiber and 2.2 times more Protein than Fresh Orange juice.
• While 300 kcal of Raw Orange juice contain 4.3 times more Carbohydrate, 64.3 times more Sugars and more Fructose than Flaxseed.
• Both Flaxseed and Fresh Orange juice offer comparable quantities of Energy per 300 calories.
• 300 calories of Fresh Orange juice provide inadequate amounts of Omega 3, Omega 6 and Fiber