Comparing Nutrients in 500 calories Flaxseed VS Fresh Orange juice

Weight per 500 calories

• Flaxseed: 94g
• Fresh Orange juice: 1111g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	40.7% 39.5g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.43g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	1335% 21.4g	7.64% 0.12g	1.6g per day for Men 19-50 years
Omega 6	32.5% 5.53g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	89% 116g	130g per day for Men 19-50 years
Sugars	2% 1.45g	129% 93g	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	32.5% 23.6g	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	% 0.37g	% 20g	g per day for Men 19-50 years
Sucrose	% 1.08g	% 46g	g per day for Men 19-50 years
Fiber	67.3% 25.6g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	30.6% 17g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.54mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	105% 31.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20.4% 81.5μg	83.3% 333μg	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	0.62% 0.56mg	617% 556mg	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	1.94% 0.29mg	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.36% 4.03μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Fresh Orange juice	Recommended Dietary Allowance
Calcium	24% 239mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	54.3% 0.49mg	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	67% 5.37mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	87.4% 367mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	101% 2.32mg	6.76% 0.16mg	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	86% 601mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	22.4% 761mg	65.4% 2222mg	3400mg per day for Men 19-50 years
Selenium	43.2% 23.8μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	26.5% 981g	3700g per day for Men 19-50 years

Flaxseed VS Fresh Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Flaxseed or Fresh Orange juice?

Lets compare vitamin content per 500 calories of Flaxseed vs Fresh Orange juice:

• 500 calories of Flaxseed have 1.5 times more Vitamin B1 than Fresh Orange juice.
• While 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Flaxseed vs Fresh Orange juice:

• 500 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 500 kcal of Raw Orange juice contain 2.9 times more Potassium and 150.5 times more Water than Flaxseed.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Omega 3, Omega 6 and Fiber