Comparing Nutrients in 7 ounces Flaxseed VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Flaxseed	Roasted Almonds	Recommended Dietary Allowance
Energy	36.5% 1060kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	86.3% 83.7g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	22.7% 7.27g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	2829% 45.3g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	69% 11.7g	151% 25.7g	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	32% 41.7g	130g per day for Men 19-50 years
Sugars	4.24% 3.08g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	% 2.3g	% 9.43g	g per day for Men 19-50 years
Fiber	143% 54g	57% 21.6g	38g per day for Men 19-50 years
Protein	65% 36.3g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Roasted 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	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.2% 0.94mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	224% 67μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 173μg	27.3% 109μg	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	316% 47.4mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	50.6% 506mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	242% 2.2mg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	185% 778mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	193% 4.43mg	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	182% 1274mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	47.5% 1613mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	78.3% 8.6mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.37% 14g	0.13% 4.8g	3700g per day for Men 19-50 years

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

• Flaxseed has 21.4 times more Vitamin B1, 3.1 times more Vitamin B5, 3.5 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.4 times more Vitamin B2 and 77.1 times more Vitamin E than Flaxseed.
• Both Flaxseed and Dry Roasted Almonds have similar amounts of Vitamin B3 per 7 oz.
• Both Flaxseed as well as Dry Roasted 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 Roasted Almonds:

• Flaxseed has 1.5 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 12.7 times more Selenium, 10 times more Sodium and 1.3 times more Zinc than Dry Roasted Almonds.
• Both Flaxseed and Dry Roasted Almonds have similar amounts of Calcium, Copper, Manganese and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Flaxseed has 2281.3 times more Omega 3, 1.4 times more Carbohydrate and 2.5 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.2 times more Omega 6 and 3.1 times more Sugars than Flaxseed.
• Both Flaxseed and Dry Roasted Almonds have similar amounts of Energy, Fat, Saturated Fat and Protein per 7 oz.
• Both Flaxseed as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.