Comparing Nutrients in 5 ounces Flaxseed VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Almonds	14%	72%	14%

Macro Nutrients

	Flaxseed	Almonds	Recommended Dietary Allowance
Energy	26% 757kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	61.6% 59.8g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	16.2% 5.2g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	2021% 32.3g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	49.2% 8.37g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.5% 41g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.57g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 1.63g	% 5.6g	g per day for Men 19-50 years
Fiber	102% 38.7g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	46.3% 26g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	194% 2.33mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	160% 48μg	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31% 123μg	15.6% 62.4μg	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	0.94% 0.85mg	0% 0mg	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	2.93% 0.44mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.08% 6.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Almonds	Recommended Dietary Allowance
Calcium	36% 361mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	162% 1.46mg	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	102% 8.12mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	132% 556mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	153% 3.5mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	130% 910mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	34% 1152mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	56% 6.15mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.27% 9.87g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Flaxseed has 8 times more Vitamin B1, 2.1 times more Vitamin B5, 3.5 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 7.1 times more Vitamin B2, 1.7 times more Vitamin B7 and 82.7 times more Vitamin E than Flaxseed.
• Both Flaxseed and Almonds have similar amounts of Vitamin B3 per 5 oz.
• Both Flaxseed as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Flaxseed vs Almonds:

• Flaxseed has 1.5 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus, 6.2 times more Selenium, 30 times more Sodium and 1.4 times more Zinc than Almonds.
• Both Flaxseed and Almonds have similar amounts of Calcium, Copper, Manganese and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Flaxseed has 7604.3 times more Omega 3, 1.3 times more Carbohydrate and 2.2 times more Fiber than Almonds.
• While Almonds contain 2.1 times more Omega 6 and 2.8 times more Sugars than Flaxseed.
• Both Flaxseed and Almonds have similar amounts of Energy, Fat, Saturated Fat and Protein per 5 oz.
• Both Flaxseed as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.