Comparing Nutrients in 7 ounces Flaxseed VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Almonds	14%	72%	14%

Macro Nutrients

	Flaxseed	Almonds	Recommended Dietary Allowance
Energy	36.5% 1060kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	86.3% 83.7g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	22.7% 7.27g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	2829% 45.3g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	69% 11.7g	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	44% 57.3g	33% 42.8g	130g per day for Men 19-50 years
Sugars	4.24% 3.08g	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	0% 0g	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	% 0.79g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 2.3g	% 7.84g	g per day for Men 19-50 years
Fiber	143% 54g	65.3% 25g	38g per day for Men 19-50 years
Protein	65% 36.3g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	272% 3.26mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.2% 0.94mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	224% 67μg	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 173μg	22% 87.3μg	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	1.32% 1.2mg	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	4.1% 0.62mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Almonds	Recommended Dietary Allowance
Calcium	50.6% 506mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	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	142% 11.4mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	185% 778mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	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	182% 1274mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	47.5% 1613mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	78.3% 8.6mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.37% 14g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Flaxseed vs Almonds:

• Flaxseed has 8 times more Vitamin B1, 2.1 times more Vitamin B5, 3.5 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 7.1 times more Vitamin B2, 1.7 times more Vitamin B7 and 82.7 times more Vitamin E than Flaxseed.
• Both Flaxseed and Almonds have similar amounts of Vitamin B3 per 7 oz.
• Both Flaxseed as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Flaxseed vs Almonds:

• Flaxseed has 1.5 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus, 6.2 times more Selenium, 30 times more Sodium and 1.4 times more Zinc than Almonds.
• Both Flaxseed and Almonds have similar amounts of Calcium, Copper, Manganese and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Flaxseed has 7604.3 times more Omega 3, 1.3 times more Carbohydrate and 2.2 times more Fiber than Almonds.
• While Almonds contain 2.1 times more Omega 6 and 2.8 times more Sugars than Flaxseed.
• Both Flaxseed and Almonds have similar amounts of Energy, Fat, Saturated Fat and Protein per 7 oz.
• Both Flaxseed as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.