Comparing Nutrients in 7 ounces Flaxseed Oil with sliced flaxseed VS Apples

Macros Ratio

	Protein	Fat	Carbs
Flaxseed Oil with sliced flaxseed	0%	100%	0%
Apples	2%	3%	95%

Macro Nutrients

	Flaxseed Oil with sliced flaxseed	Apples	Recommended Dietary Allowance
Energy	60% 1742kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	203% 196g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	6069% 97g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	184% 31.3g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0.6% 0.77g	21% 27.4g	130g per day for Men 19-50 years
Sugars	NA	28.4% 20.6g	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	16% 11.7g	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	% 4.82g	g per day for Men 19-50 years
Sucrose	NA	% 4.1g	g per day for Men 19-50 years
Fiber	NA	12.5% 4.76g	38g per day for Men 19-50 years
Protein	1.3% 0.73g	0.92% 0.52g	56g per day for Men 19-50 years

Vitamins

	Flaxseed Oil with sliced flaxseed	Apples	Recommended Dietary Allowance
Vitamin A	NA	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	1.13% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.42% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	6.26% 0.081mg	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	NA	1.5% 5.95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	10% 9.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.4% 1.4mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed Oil with sliced flaxseed	Apples	Recommended Dietary Allowance
Calcium	1.8% 18mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	5.95% 0.054mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.55μg	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	8.43% 0.67mg	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	3% 0.069mg	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	7.65% 53.6mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	1.8% 61.5mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	0.009% 0.32g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed Oil with sliced flaxseed VS Apples per 7 oz

Compare the macro and micronutrient content in 7 oz of Flaxseed Oil with sliced flaxseed versus 7 oz of Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Flaxseed Oil with sliced flaxseed vs Apples:

• 7 ounces of Flaxseed Oil with sliced flaxseed have 3.9 times more Vitamin E and 1.5 times more Vitamin K than Apples.
• 7 ounces of Apples have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 7 ounces for Flaxseed Oil with sliced flaxseed vs Apples:

• 7 ounces of Flaxseed Oil with sliced flaxseed have 2.5 times more Copper, 2.8 times more Iron, 3 times more Magnesium, 4 times more Manganese, 2.5 times more Phosphorus and 7.8 times more Zinc than Apples.
• While 7 oz of Raw Apples with skin contain 3.5 times more Potassium and 534.8 times more Water than Flaxseed Oil with added sliced flaxseed.
• 7 ounces of Flaxseed Oil with sliced flaxseed lack sufficient amounts of Potassium
• 7 ounces of Apples lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Flaxseed Oil with added sliced flaxseed as well as Raw Apples with skin lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Flaxseed Oil with sliced flaxseed have 16.9 times more Energy, 582.4 times more Fat, 323.1 times more Saturated Fat, 5436.7 times more Omega 3 and 367 times more Omega 6 than Apples.
• While 7 oz of Raw Apples with skin contain 35.4 times more Carbohydrate than Flaxseed Oil with added sliced flaxseed.
• 7 ounces of Flaxseed Oil with sliced flaxseed provide inadequate amounts of Carbohydrate
• 7 ounces of Apples provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Flaxseed Oil with added sliced flaxseed as well as Raw Apples with skin provide inadequate amounts of Protein in seven ounces.