Comparing Nutrients in 5 ounces Flaxseed VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Flaxseed	Fresh Orange juice	Recommended Dietary Allowance
Energy	26% 757kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	61.6% 59.8g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	16.2% 5.2g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	2021% 32.3g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	49.2% 8.37g	0.24% 0.041g	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	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	16.4% 12g	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	4.14% 3g	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	% 2.57g	g per day for Men 19-50 years
Sucrose	% 1.63g	% 5.87g	g per day for Men 19-50 years
Fiber	102% 38.7g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	46.3% 26g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	194% 2.33mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	4.36% 0.057mg	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	10.6% 42.5μg	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	78.7% 71mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.08% 6.1μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Fresh Orange juice	Recommended Dietary Allowance
Calcium	36% 361mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	6.93% 0.062mg	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	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	132% 556mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	153% 3.5mg	0.86% 0.02mg	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	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	34% 1152mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	0.26% 0.14μg	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	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	0.27% 9.87g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed VS Fresh Orange juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Flaxseed versus 5 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Flaxseed vs Fresh Orange juice:

• 5 ounces of Flaxseed have 18.3 times more Vitamin B1, 5.4 times more Vitamin B2, 7.7 times more Vitamin B3, 5.2 times more Vitamin B5, 11.8 times more Vitamin B6, 2.9 times more Vitamin B9, 7.8 times more Vitamin E and 43 times more Vitamin K than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 83.3 times more Vitamin C than Flaxseed.
• 5 ounces of Flaxseed have insufficient amounts of Vitamin C
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Flaxseed as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Flaxseed vs Fresh Orange juice:

• 5 ounces of Flaxseed have 23.2 times more Calcium, 27.7 times more Copper, 28.7 times more Iron, 35.6 times more Magnesium, 177.3 times more Manganese, 37.8 times more Phosphorus, 4.1 times more Potassium, 254 times more Selenium, 30 times more Sodium and 86.8 times more Zinc than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 12.7 times more Water than Flaxseed.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Flaxseed have 11.9 times more Energy, 210.8 times more Fat, 152.6 times more Saturated Fat, 2073.9 times more Omega 3, 203.6 times more Omega 6, 2.8 times more Carbohydrate, 136.5 times more Fiber and 26.1 times more Protein than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 5.4 times more Sugars and more Fructose than Flaxseed.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein