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

Macros Ratio

	Protein	Fat	Carbs
Flaxseed Oil with sliced flaxseed	0%	100%	0%
Almonds	14%	72%	14%

Macro Nutrients

	Flaxseed Oil with sliced flaxseed	Almonds	Recommended Dietary Allowance
Energy	60% 1742kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	203% 196g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	6069% 97g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	184% 31.3g	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	0.6% 0.77g	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	65.3% 25g	38g per day for Men 19-50 years
Protein	1.3% 0.73g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Flaxseed Oil with sliced flaxseed	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	22% 87.3μg	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	0% 0mg	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	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed Oil with sliced flaxseed	Almonds	Recommended Dietary Allowance
Calcium	1.8% 18mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	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	8.43% 0.67mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	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	7.65% 53.6mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	1.8% 61.5mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	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	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.009% 0.32g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Flaxseed Oil with added sliced flaxseed has more Vitamin K than Almonds.
• While Almonds contain 36.1 times more Vitamin E than Flaxseed Oil with added sliced flaxseed.

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

• Almonds contain 29.9 times more Calcium, 15.4 times more Copper, 10.9 times more Iron, 18 times more Magnesium, 15.5 times more Manganese, 17.8 times more Phosphorus, 23.6 times more Potassium and 10.1 times more Zinc than Flaxseed Oil with added sliced flaxseed.

Comparison of macro-nutrients per 7 ounces:

• Flaxseed Oil with added sliced flaxseed has 1.5 times more Energy, 2 times more Fat, 2.4 times more Saturated Fat, 16310 times more Omega 3 and 1.3 times more Omega 6 than Almonds.
• While Almonds contain 55.3 times more Carbohydrate and 57.2 times more Protein than Flaxseed Oil with added sliced flaxseed.
• Both Flaxseed Oil with added sliced flaxseed as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.