Comparing Nutrients in 7 ounces Organic FLAX PLUS flakes VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Organic FLAX PLUS flakes	12%	12%	76%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Organic FLAX PLUS flakes	Blanched Almonds	Recommended Dietary Allowance
Energy	24% 695kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	187% 3g	0.5% 0.008g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	12.7% 9.2g	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	NA	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	NA	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	86.7% 33g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	42.2% 23.6g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Organic FLAX PLUS flakes	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	21.5% 0.26mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.78% 0.14mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	24.3% 97μg	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	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	11% 109mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	226% 2.04mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	158% 3.64mg	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% 913mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	29.2% 994mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	60.6% 909mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Blanched Almonds contain 1.5 times more Vitamin B1, 71.1 times more Vitamin B2, 15.9 times more Vitamin B3, 4.5 times more Vitamin B5, 3.8 times more Vitamin B6, 8.2 times more Vitamin B9 and 18.7 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 Blanched 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 Blanched Almonds:

• Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have 1.8 times more Iron and 24.1 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 4.3 times more Calcium, 11.4 times more Copper, 9.6 times more Magnesium, 10.2 times more Manganese, 1.3 times more Potassium, 1.8 times more Selenium and 9.6 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 Blanched 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 376.3 times more Omega 3, 4 times more Carbohydrate, 2.6 times more Sugars and 1.7 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Energy, 9.6 times more Fat, 6.4 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 Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.