Comparing Nutrients in 300 calories Flaxseed VS Stewed Canned Tomatoes

Weight per 300 calories

• Flaxseed: 56.2g
• Stewed Canned Tomatoes: 1154g

Flaxseed has 20.5 times more energy per 100g than Stewed Canned Tomatoes. It has very high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Flaxseed or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Flaxseed	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	24.4% 23.7g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	6.43% 2.06g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	801% 13g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.3g	5.02% 0.85g	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	55% 71.4g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	56% 40.6g	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	30% 21.7g	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	% 19g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 0.23g	g per day for Men 19-50 years
Fiber	40.4% 15.3g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.92mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.96% 0.09mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	15% 0.2mg	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	14.4% 57.7μg	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	101% 91mg	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	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	14.3% 143mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	76% 0.69mg	144% 1.3mg	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	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	60.6% 1.4mg	29.6% 0.68mg	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	33% 231mg	700mg per day for Men 19-50 years
Potassium	13.4% 457mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	1.12% 17mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	28.5% 1056g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Flaxseed vs Stewed Canned Tomatoes:

• Flaxseed has 1.7 times more Vitamin B1 and 1.4 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 4.5 times more Vitamin B2, 4.8 times more Vitamin B3, 2.4 times more Vitamin B5, 270.4 times more Vitamin C, 55 times more Vitamin E and 11.5 times more Vitamin K than Flaxseed.
• Both Flaxseed and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B9 per 300 kcal.
• Both Flaxseed as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Flaxseed vs Stewed Canned Tomatoes:

• Flaxseed has 1.6 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus, 2.1 times more Selenium and 1.2 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.7 times more Calcium, 1.9 times more Copper, 4.8 times more Iron, 5.2 times more Potassium, 151.3 times more Sodium and 270.1 times more Water than Flaxseed.

Comparison of macro-nutrients per 300 calories:

• Flaxseed has 10.8 times more Fat, 6.9 times more Saturated Fat, 370.2 times more Omega 3, 3.9 times more Omega 6 and 1.3 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 4.4 times more Carbohydrate, 46.6 times more Sugars and more Fructose than Flaxseed.
• Both Flaxseed and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy and Protein per 300 kcal.
• Both Flaxseed as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.