Comparing Nutrients in 5 ounces Blanched Almonds VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Flaxseed	13%	67%	20%

Macro Nutrients

	Blanched Almonds	Flaxseed	Recommended Dietary Allowance
Energy	29% 836kcal	26% 757kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	61.6% 59.8g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	16.2% 5.2g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	2021% 32.3g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	49.2% 8.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	31.5% 41g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	3.03% 2.2g	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	0% 0g	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	% 0.043g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 1.63g	g per day for Men 19-50 years
Fiber	37% 14g	102% 38.7g	38g per day for Men 19-50 years
Protein	54% 30.3g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Flaxseed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	160% 48μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.4% 69.5μg	31% 123μg	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% 0mg	0.94% 0.85mg	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	224% 33.7mg	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Flaxseed	Recommended Dietary Allowance
Calcium	33.5% 335mg	36% 361mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	192% 1.73mg	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	58% 4.65mg	102% 8.12mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	132% 556mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	153% 3.5mg	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	97% 682mg	130% 910mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	34% 1152mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.27% 9.87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Flaxseed:

• Blanched Almonds have 4.4 times more Vitamin B2 and 76.6 times more Vitamin E than Flaxseed.
• While Flaxseed contains 8.6 times more Vitamin B1, 3.1 times more Vitamin B5, 4.1 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Flaxseed have similar amounts of Vitamin B3 per 5 oz.
• Both Blanched Almonds as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Flaxseed:

• Flaxseed contains 1.7 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 7.9 times more Selenium, 1.6 times more Sodium and 1.5 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Flaxseed have similar amounts of Calcium, Copper and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 1.2 times more Fat, 2.1 times more Omega 6 and 3 times more Sugars than Flaxseed.
• While Flaxseed contains 5703.3 times more Omega 3, 1.5 times more Carbohydrate and 2.8 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Flaxseed have similar amounts of Energy, Saturated Fat and Protein per 5 oz.
• Both Blanched Almonds as well as Flaxseed have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.