Comparing Nutrients in 500 calories Flaxseed VS Tomato Powder

Weight per 500 calories

• Flaxseed: 94g
• Tomato Powder: 166g

Flaxseed has 1.8 times more energy per 100g than Tomato Powder. It has very high energy density when compared to other foods. Tomato Powder having high energy density.

Discover which food has more nutrients per 500 calories - Flaxseed or Tomato Powder?

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Flaxseed	Tomato Powder	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	40.7% 39.5g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.43g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1335% 21.4g	0.72% 0.012g	1.6g per day for Men 19-50 years
Omega 6	32.5% 5.53g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	95% 124g	130g per day for Men 19-50 years
Sugars	2% 1.45g	100% 72.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.08g	NA	g per day for Men 19-50 years
Fiber	67.3% 25.6g	72% 27.3g	38g per day for Men 19-50 years
Protein	30.6% 17g	38% 21.4g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	159% 1427μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.54mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	125% 6.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	58.2% 0.76mg	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	49.7% 199μg	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	215% 193mg	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	135% 20.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.36% 4.03μg	67.3% 80.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Tomato Powder	Recommended Dietary Allowance
Calcium	24% 239mg	27.5% 275mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	228% 2.05mg	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	94% 7.55mg	8mg per day for Men 19-50 years
Magnesium	87.4% 367mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	101% 2.32mg	140% 3.23mg	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	69.8% 488mg	700mg per day for Men 19-50 years
Potassium	22.4% 761mg	94% 3190mg	3400mg per day for Men 19-50 years
Selenium	43.2% 23.8μg	16% 8.77μg	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	14.8% 222mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	25.7% 2.83mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	0.14% 5.07g	3700g per day for Men 19-50 years

Flaxseed VS Tomato Powder Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Flaxseed or Tomato Powder?

Lets compare vitamin content per 500 calories of Flaxseed vs Tomato Powder:

• 500 kcal of Tomato Powder contain more Vitamin A, 8.4 times more Vitamin B2, 5.2 times more Vitamin B3, 6.7 times more Vitamin B5, 1.7 times more Vitamin B6, 2.4 times more Vitamin B9, 343.9 times more Vitamin C, 69.9 times more Vitamin E and 20.1 times more Vitamin K than Flaxseed.
• Both Flaxseed and Tomato Powder provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Flaxseed have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Flaxseed as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Flaxseed vs Tomato Powder:

• 500 calories of Flaxseed have 1.2 times more Magnesium, 1.2 times more Phosphorus, 2.7 times more Selenium and 1.4 times more Zinc than Tomato Powder.
• While 500 kcal of Tomato Powder contain 1.8 times more Copper, 1.4 times more Iron, 1.4 times more Manganese, 4.2 times more Potassium and 7.9 times more Sodium than Flaxseed.
• Both Flaxseed and Tomato Powder contain similar levels of Calcium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Flaxseed have 54.2 times more Fat, 33.4 times more Saturated Fat, 1843.1 times more Omega 3 and 19.5 times more Omega 6 than Tomato Powder.
• While 500 kcal of Tomato Powder contain 4.6 times more Carbohydrate and 50.1 times more Sugars than Flaxseed.
• Both Flaxseed and Tomato Powder offer comparable quantities of Energy, Fiber and Protein per 500 calories.
• 500 calories of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6