Comparing Nutrients in 5 ounces Flaxseed VS Blanched Almonds

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Flaxseed	Blanched 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	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	160% 48μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31% 123μg	17.4% 69.5μg	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	224% 33.7mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	36% 361mg	33.5% 335mg	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	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	132% 556mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	153% 3.5mg	113% 2.6mg	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	130% 910mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	34% 1152mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	56% 6.15mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.27% 9.87g	0.17% 6.4g	3700g per day for Men 19-50 years

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

• Flaxseed has 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.
• While Blanched Almonds contain 4.4 times more Vitamin B2 and 76.6 times more Vitamin E than Flaxseed.
• Both Flaxseed and Blanched Almonds have similar amounts of Vitamin B3 per 5 oz.
• Both Flaxseed as well as Blanched 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 Blanched Almonds:

• Flaxseed has 1.7 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.2 times more Potassium, 7.9 times more Selenium, 1.6 times more Sodium and 1.5 times more Zinc than Blanched Almonds.
• Both Flaxseed and Blanched Almonds have similar amounts of Calcium and Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

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