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

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Energy	40.4% 1171kcal	24% 695kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	187% 3g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	17.5% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	115% 149g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	33.5% 24.3g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	86.7% 33g	38g per day for Men 19-50 years
Protein	76% 42.5g	42.2% 23.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	2.73% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	2.78% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	4.58% 0.06mg	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	24.3% 97μg	2.98% 12μg	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	314% 47mg	17% 2.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Calcium	47% 468mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	20% 0.18mg	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	81.4% 6.5mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	15.5% 0.36mg	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	136% 955mg	130% 913mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	29.2% 994mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	60.6% 909mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.18% 6.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Organic FLAX PLUS flakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Blanched Almonds versus 7 oz of Organic FLAX PLUS flakes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Blanched Almonds have 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 Organic FLAX PLUS flakes.
• 7 ounces of Organic FLAX PLUS flakes have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Blanched Almonds as well as Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Blanched Almonds have 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 Organic FLAX PLUS flakes.
• While 7 oz of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 1.8 times more Iron and 24.1 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Organic FLAX PLUS flakes contain similar levels of Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 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 Organic FLAX PLUS flakes.
• While 7 oz of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 376.3 times more Omega 3, 4 times more Carbohydrate, 2.6 times more Sugars and 1.7 times more Fiber than Blanched Almonds.
• 7 ounces of Blanched Almonds provide inadequate amounts of Omega 3