Comparing Nutrients in 7 ounces Flaxseed VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Flaxseed	Dried Beechnuts	Recommended Dietary Allowance
Energy	36.5% 1060kcal	39.4% 1143kcal	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	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	2829% 45.3g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	69% 11.7g	215% 36.5g	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	51% 66.5g	130g per day for Men 19-50 years
Sugars	4.24% 3.08g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 2.3g	NA	g per day for Men 19-50 years
Fiber	143% 54g	NA	38g per day for Men 19-50 years
Protein	65% 36.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Dried Beechnuts	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	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.2% 0.94mg	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.1% 0.62mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Dried Beechnuts	Recommended Dietary Allowance
Calcium	50.6% 506mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	148% 1.33mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	185% 778mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	116% 2.66mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	47.5% 1613mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	NA	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	78.3% 8.6mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.37% 14g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Flaxseed versus 7 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Flaxseed vs Dried Beechnuts:

• 7 ounces of Flaxseed have 5.4 times more Vitamin B1 and 3.5 times more Vitamin B3 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.3 times more Vitamin B2, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 25.8 times more Vitamin C than Flaxseed.
• Both Flaxseed and Dried Beechnuts provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Flaxseed have insufficient amounts of Vitamin C
• Both Flaxseed as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Flaxseed vs Dried Beechnuts:

• 7 ounces of Flaxseed have 255 times more Calcium, 1.8 times more Copper, 2.3 times more Iron, more Magnesium, 1.9 times more Manganese, more Phosphorus and 12.1 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.3 times more Potassium and 1.3 times more Sodium than Flaxseed.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Flaxseed have 13.4 times more Omega 3 and 3 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.6 times more Saturated Fat and 3.1 times more Omega 6 than Flaxseed.
• Both Flaxseed and Dried Beechnuts offer comparable quantities of Energy, Fat and Carbohydrate per seven ounces.