Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Flaxseed	13%	67%	20%

Macro Nutrients

	Oil Roasted Almonds	Flaxseed	Recommended Dietary Allowance
Energy	29.7% 860kcal	26% 757kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	61.6% 59.8g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	16.2% 5.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	2021% 32.3g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	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	19.3% 25g	31.5% 41g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	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	% 0.057g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 1.63g	g per day for Men 19-50 years
Fiber	39% 15g	102% 38.7g	38g per day for Men 19-50 years
Protein	53.7% 30g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	11% 0.13mg	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	9.57% 38.3μg	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	245% 37mg	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

	Oil Roasted Almonds	Flaxseed	Recommended Dietary Allowance
Calcium	41.2% 412mg	36% 361mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	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	65.2% 5.2mg	102% 8.12mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	132% 556mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	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	94% 661mg	130% 910mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	34% 1152mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.27% 9.87g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Flaxseed per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds versus 5 oz of Flaxseed to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Oil Roasted Almonds have 4.9 times more Vitamin B2 and 83.8 times more Vitamin E than Flaxseed.
• While 5 oz of Flaxseed contain 17.9 times more Vitamin B1, 4.3 times more Vitamin B5, 4 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Flaxseed provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Flaxseed:

• 5 oz of Flaxseed contain 1.3 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 6.2 times more Selenium, 30 times more Sodium and 1.4 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Flaxseed contain similar levels of Calcium, Manganese and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 1.3 times more Fat, 2.3 times more Omega 6 and 2.9 times more Sugars than Flaxseed.
• While 5 oz of Flaxseed contain more Omega 3, 1.6 times more Carbohydrate and 2.6 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Flaxseed offer comparable quantities of Energy, Saturated Fat and Protein per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3