Comparing Nutrients in 7 ounces Flaxseed Oil with sliced flaxseed VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Flaxseed Oil with sliced flaxseed	0%	100%	0%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Flaxseed Oil with sliced flaxseed	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	60% 1742kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	203% 196g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.16% 0.052g	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	0.86% 0.15g	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	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	NA	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.04g	g per day for Men 19-50 years
Fiber	NA	5.22% 2g	38g per day for Men 19-50 years
Protein	1.3% 0.73g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Flaxseed Oil with sliced flaxseed	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	2.6% 0.034mg	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	2.5% 9.92μg	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	17.4% 15.7mg	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	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed Oil with sliced flaxseed	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	1.8% 18mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	24.7% 0.22mg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	5.1% 0.12mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	1.8% 61.5mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.009% 0.32g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed Oil with sliced flaxseed VS Stewed Canned Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Flaxseed Oil with sliced flaxseed versus 7 oz of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes:

• 7 ounces of Flaxseed Oil with sliced flaxseed have 1.4 times more Vitamin K than Stewed Canned Tomatoes.
• Both Flaxseed Oil with sliced flaxseed and Stewed Canned Tomatoes provide similar amounts of Vitamin E per seven ounces.

Comparing minerals per 7 ounces for Flaxseed Oil with sliced flaxseed vs Stewed Canned Tomatoes:

• 7 ounces of Flaxseed Oil with sliced flaxseed have 1.3 times more Magnesium, 2.4 times more Manganese, 1.4 times more Phosphorus and 1.8 times more Zinc than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 3.8 times more Calcium, 1.7 times more Copper, 3.9 times more Iron, 6.7 times more Potassium, 36.8 times more Sodium and 572.1 times more Water than Flaxseed Oil with added sliced flaxseed.
• 7 ounces of Flaxseed Oil with sliced flaxseed lack sufficient amounts of Calcium and Potassium
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Flaxseed Oil with sliced flaxseed have 33.8 times more Energy, 521.1 times more Fat, 348 times more Saturated Fat, 16310 times more Omega 3 and 213.3 times more Omega 6 than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 15.9 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 Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Flaxseed Oil with added sliced flaxseed as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Protein in seven ounces.