Comparing Nutrients in 500 calories Flaxseed Oil with sliced flaxseed VS Boiled Carrots

Weight per 500 calories

• Flaxseed Oil with sliced flaxseed: 57g
• Boiled Carrots: 1429g

Flaxseed Oil with sliced flaxseed has 25.1 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 500 calories - Flaxseed Oil with sliced flaxseed or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Flaxseed Oil with sliced flaxseed	0%	100%	0%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Flaxseed Oil with sliced flaxseed	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	58% 56.4g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	16% 5.15g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	1742% 28g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	53% 9g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0.17% 0.22g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	68% 49.3g	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	NA	7.1% 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	NA	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 38.6g	g per day for Men 19-50 years
Fiber	NA	113% 43g	38g per day for Men 19-50 years
Protein	0.38% 0.21g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Flaxseed Oil with sliced flaxseed	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	168% 2.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	57% 51.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.7% 0.4mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.57% 1.88μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed Oil with sliced flaxseed	Boiled Carrots	Recommended Dietary Allowance
Calcium	0.51% 5.13mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	4.24% 0.038mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	2.42% 0.19mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	2.03% 8.54mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	3.5% 0.08mg	96% 2.2mg	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	2.2% 15.4mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	0.52% 17.7mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.23% 3.4mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.18mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.002% 0.091g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Flaxseed Oil with sliced flaxseed vs Boiled Carrots:

• Boiled and Drained Carrots contain 36.4 times more Vitamin E and 104.1 times more Vitamin K than Flaxseed Oil with added sliced flaxseed.

Comparing minerals per 500 calories for Flaxseed Oil with sliced flaxseed vs Boiled Carrots:

• Boiled and Drained Carrots contain 83.6 times more Calcium, 6.4 times more Copper, 25.1 times more Iron, 16.7 times more Magnesium, 27.6 times more Manganese, 27.9 times more Phosphorus, 190.2 times more Potassium, 242.5 times more Sodium, 16.2 times more Zinc and 14137.4 times more Water than Flaxseed Oil with added sliced flaxseed.

Comparison of macro-nutrients per 500 calories:

• Flaxseed Oil with added sliced flaxseed has 21.9 times more Fat, 12 times more Saturated Fat, 1950.5 times more Omega 3 and 7.2 times more Omega 6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 528.7 times more Carbohydrate and 51.5 times more Protein than Flaxseed Oil with added sliced flaxseed.
• Both Flaxseed Oil with added sliced flaxseed and Boiled and Drained Carrots have similar amounts of Energy per 500 kcal.
• Both Flaxseed Oil with added sliced flaxseed as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.