Comparing Nutrients in 7 ounces Organic FLAX PLUS flakes VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Organic FLAX PLUS flakes	12%	12%	76%
Almonds	14%	72%	14%

Macro Nutrients

	Organic FLAX PLUS flakes	Almonds	Recommended Dietary Allowance
Energy	24% 695kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	187% 3g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	17.5% 3g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	33% 42.8g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	12% 8.63g	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	NA	0.3% 0.22g	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	NA	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	86.7% 33g	65.3% 25g	38g per day for Men 19-50 years
Protein	42.2% 23.6g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Organic FLAX PLUS flakes	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.78% 0.14mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	22% 87.3μg	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% 0mg	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	17% 2.52mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Organic FLAX PLUS flakes	Almonds	Recommended Dietary Allowance
Calcium	11% 109mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	227% 2.05mg	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	146% 11.7mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	130% 913mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	29.2% 994mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	60.6% 909mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Organic FLAX PLUS flakes vs Almonds:

• Almonds contain 1.6 times more Vitamin B1, 113.8 times more Vitamin B2, 16.4 times more Vitamin B3, 6.7 times more Vitamin B5, 4.6 times more Vitamin B6, 7.3 times more Vitamin B9 and 20.2 times more Vitamin E than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Organic FLAX PLUS flakes vs Almonds:

• Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have 1.6 times more Iron and 458 times more Sodium than Almonds.
• While Almonds contain 4.9 times more Calcium, 11.5 times more Copper, 9.6 times more Magnesium, 12.1 times more Manganese, 1.5 times more Potassium, 2.3 times more Selenium and 10.1 times more Zinc than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes and Almonds have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have 501.7 times more Omega 3, 3.5 times more Carbohydrate, 2.8 times more Sugars and 1.3 times more Fiber than Almonds.
• While Almonds contain 1.7 times more Energy, 9.1 times more Fat, 6.1 times more Saturated Fat, 8.2 times more Omega 6 and 1.8 times more Protein than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.