Comparing Nutrients in 500 calories Flaxseed Oil with sliced flaxseed VS Almonds

Weight per 500 calories

• Flaxseed Oil with sliced flaxseed: 57g
• Almonds: 86.4g

Flaxseed Oil with sliced flaxseed has 1.5 times more energy per 100g than Almonds. It has very high energy density when compared to other foods. Almonds having very high energy density.

Which food has more nutrients per 500 calories - Flaxseed Oil with sliced flaxseed or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Flaxseed Oil with sliced flaxseed	0%	100%	0%
Almonds	14%	72%	14%

Macro Nutrients

	Flaxseed Oil with sliced flaxseed	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	58% 56.4g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	16% 5.15g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	1742% 28g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	53% 9g	62.6% 10.6g	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	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	NA	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	NA	28.4% 10.8g	38g per day for Men 19-50 years
Protein	0.38% 0.21g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Flaxseed Oil with sliced flaxseed	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	9.5% 38μg	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	0% 0mg	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	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.57% 1.88μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed Oil with sliced flaxseed	Almonds	Recommended Dietary Allowance
Calcium	0.51% 5.13mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	4.24% 0.038mg	99% 0.89mg	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	2.42% 0.19mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	2.03% 8.54mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	3.5% 0.08mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	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	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	0.52% 17.7mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	NA	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.23% 3.4mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.18mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.002% 0.091g	0.1% 3.8g	3700g per day for Men 19-50 years

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

• Almonds contain 54.7 times more Vitamin E than Flaxseed Oil with added sliced flaxseed.
• Both Flaxseed Oil with added sliced flaxseed as well as Almonds have insufficient amounts of Vitamin K in 500 kcal.

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

• Almonds contain 45.3 times more Calcium, 23.3 times more Copper, 16.5 times more Iron, 27.3 times more Magnesium, 23.4 times more Manganese, 27 times more Phosphorus, 35.9 times more Potassium and 15.3 times more Zinc than Flaxseed Oil with added sliced flaxseed.

Comparison of macro-nutrients per 500 calories:

• Flaxseed Oil with added sliced flaxseed has 1.3 times more Fat, 1.6 times more Saturated Fat and 10755.7 times more Omega 3 than Almonds.
• While Almonds contain 83.8 times more Carbohydrate and 86.7 times more Protein than Flaxseed Oil with added sliced flaxseed.
• Both Flaxseed Oil with added sliced flaxseed and Almonds have similar amounts of Energy and Omega 6 per 500 kcal.
• Both Flaxseed Oil with added sliced flaxseed as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.