Comparing Nutrients in 5 ounces Flaxseed VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Flaxseed	Tomato Powder	Recommended Dietary Allowance
Energy	26% 757kcal	14.8% 428kcal	2900kcal per day for Men 19-50 years
Fat	61.6% 59.8g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	16.2% 5.2g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	2021% 32.3g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	49.2% 8.37g	1.43% 0.24g	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	81.4% 106g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	86% 62.2g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.63g	NA	g per day for Men 19-50 years
Fiber	102% 38.7g	61.5% 23.4g	38g per day for Men 19-50 years
Protein	46.3% 26g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	136% 1222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	194% 2.33mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	107% 5.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	50% 0.65mg	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	42.5% 170μg	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	184% 165mg	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	116% 17.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.08% 6.1μg	57.6% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Tomato Powder	Recommended Dietary Allowance
Calcium	36% 361mg	23.5% 235mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	195% 1.76mg	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	80.8% 6.46mg	8mg per day for Men 19-50 years
Magnesium	132% 556mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	153% 3.5mg	120% 2.77mg	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	59.7% 418mg	700mg per day for Men 19-50 years
Potassium	34% 1152mg	80.3% 2731mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	56% 6.15mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	0.27% 9.87g	0.12% 4.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed VS Tomato Powder per 5 oz

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

Lets compare vitamin content per 5 ounces of Flaxseed vs Tomato Powder:

• 5 ounces of Flaxseed have 1.8 times more Vitamin B1 than Tomato Powder.
• While 5 oz of Tomato Powder contain more Vitamin A, 4.7 times more Vitamin B2, 3 times more Vitamin B3, 3.8 times more Vitamin B5, 1.4 times more Vitamin B9, 194.5 times more Vitamin C, 39.5 times more Vitamin E and 11.3 times more Vitamin K than Flaxseed.
• Both Flaxseed and Tomato Powder provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Flaxseed have insufficient amounts of Vitamin A and Vitamin C
• Both Flaxseed as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Flaxseed vs Tomato Powder:

• 5 ounces of Flaxseed have 1.5 times more Calcium, 1.3 times more Iron, 2.2 times more Magnesium, 1.3 times more Manganese, 2.2 times more Phosphorus, 4.8 times more Selenium and 2.5 times more Zinc than Tomato Powder.
• While 5 oz of Tomato Powder contain 2.4 times more Potassium and 4.5 times more Sodium than Flaxseed.
• Both Flaxseed and Tomato Powder contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Flaxseed have 1.8 times more Energy, 95.8 times more Fat, 59.1 times more Saturated Fat, 3259 times more Omega 3, 34.5 times more Omega 6, 1.7 times more Fiber and 1.4 times more Protein than Tomato Powder.
• While 5 oz of Tomato Powder contain 2.6 times more Carbohydrate and 28.3 times more Sugars than Flaxseed.
• 5 ounces of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6