Comparing Nutrients in 7 ounces Flaxseed VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Flaxseed	Brazilnuts	Recommended Dietary Allowance
Energy	36.5% 1060kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	86.3% 83.7g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	22.7% 7.27g	100% 32g	32g per day for Men 19-50 years
Omega 3	2829% 45.3g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	69% 11.7g	284% 48.3g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	4.24% 3.08g	6.38% 4.62g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 2.3g	% 4.62g	g per day for Men 19-50 years
Fiber	143% 54g	39% 15g	38g per day for Men 19-50 years
Protein	65% 36.3g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Brazilnuts	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.2% 0.94mg	15.4% 0.2mg	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	11% 43.7μg	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	1.54% 1.4mg	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	74.7% 11.2mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	50.6% 506mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	384% 3.46mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	185% 778mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	106% 2.43mg	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	206% 1439mg	700mg per day for Men 19-50 years
Potassium	47.5% 1613mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	6917% 3804μg	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	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.37% 14g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed VS Brazilnuts per 7 oz

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

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

• 7 ounces of Flaxseed have 2.7 times more Vitamin B1, 4.6 times more Vitamin B2, 10.4 times more Vitamin B3, 5.4 times more Vitamin B5, 4.7 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 18.2 times more Vitamin E than Flaxseed.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Flaxseed as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Flaxseed vs Brazilnuts:

• 7 ounces of Flaxseed have 1.6 times more Calcium, 2.4 times more Iron, 2 times more Manganese, 1.2 times more Potassium and 10 times more Sodium than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.4 times more Copper and 75.5 times more Selenium than Flaxseed.
• Both Flaxseed and Brazilnuts contain similar levels of Magnesium, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Flaxseed have 633.7 times more Omega 3, 2.5 times more Carbohydrate, 3.6 times more Fiber and 1.3 times more Protein than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.6 times more Fat, 4.4 times more Saturated Fat, 4.1 times more Omega 6 and 1.5 times more Sugars than Flaxseed.
• Both Flaxseed and Brazilnuts offer comparable quantities of Energy per seven ounces.