Comparing Nutrients in 7 ounces Carrots VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Flaxseed	13%	67%	20%

Macro Nutrients

	Carrots	Flaxseed	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	36.5% 1060kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	86.3% 83.7g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	22.7% 7.27g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2829% 45.3g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	69% 11.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	44% 57.3g	130g per day for Men 19-50 years
Sugars	13% 9.4g	4.24% 3.08g	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	1.5% 1.1g	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	% 1.17g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 7.12g	% 2.3g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	143% 54g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	Flaxseed	Recommended Dietary Allowance
Vitamin A	184% 1657μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	272% 3.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	224% 67μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	43% 173μg	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	13% 11.7mg	1.32% 1.2mg	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	8.73% 1.3mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Flaxseed	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	50.6% 506mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	269% 2.42mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	185% 778mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	214% 4.93mg	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	9.92% 69.5mg	182% 1274mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	47.5% 1613mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.37% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carrots vs Flaxseed:

• Raw Carrots have more Vitamin A, 9.8 times more Vitamin C, 2.1 times more Vitamin E and 3.1 times more Vitamin K than Flaxseed.
• While Flaxseed contains 24.9 times more Vitamin B1, 2.8 times more Vitamin B2, 3.1 times more Vitamin B3, 3.6 times more Vitamin B5, 3.4 times more Vitamin B6, 15.2 times more Vitamin B7 and 4.6 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots as well as Flaxseed have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Flaxseed:

• Raw Carrots have 2.3 times more Sodium and 12.7 times more Water than Flaxseed.
• While Flaxseed contains 7.7 times more Calcium, 27.1 times more Copper, 19.1 times more Iron, 32.7 times more Magnesium, 17.4 times more Manganese, 18.3 times more Phosphorus, 2.5 times more Potassium, 254 times more Selenium and 18.1 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 7 ounces:

• Raw Carrots have 3.1 times more Sugars than Flaxseed.
• While Flaxseed contains 13 times more Energy, 175.7 times more Fat, 114.5 times more Saturated Fat, 11406.5 times more Omega 3, 59 times more Omega 6, 3 times more Carbohydrate, 9.8 times more Fiber and 19.7 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Flaxseed have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.