Comparing Nutrients in 7 ounces Flaxseed VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Flaxseed	Valencia Oranges	Recommended Dietary Allowance
Energy	36.5% 1060kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	86.3% 83.7g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	22.7% 7.27g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	2829% 45.3g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	69% 11.7g	0.51% 0.087g	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% 23.6g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	65% 36.3g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	272% 3.26mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.2% 0.94mg	9.6% 0.13mg	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	19.3% 77.4μg	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	107% 96mg	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	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	Valencia Oranges	Recommended Dietary Allowance
Calcium	50.6% 506mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	8.16% 0.073mg	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	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	185% 778mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	2% 0.046mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	47.5% 1613mg	10.4% 355mg	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	0% 0mg	1500mg per day for Men 19-50 years
Zinc	78.3% 8.6mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.37% 14g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Flaxseed vs Valencia Oranges:

• Flaxseed has 18.9 times more Vitamin B1, 4 times more Vitamin B2, 11.2 times more Vitamin B3, 3.9 times more Vitamin B5, 7.5 times more Vitamin B6 and 2.2 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and 80.8 times more Vitamin C than Flaxseed.
• Both Flaxseed as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Flaxseed vs Valencia Oranges:

• Flaxseed has 6.4 times more Calcium, 33 times more Copper, 63.7 times more Iron, 39.2 times more Magnesium, 107.9 times more Manganese, 37.8 times more Phosphorus, 4.5 times more Potassium, more Sodium and 72.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12.4 times more Water than Flaxseed.

Comparison of macro-nutrients per 7 ounces:

• Flaxseed has 10.9 times more Energy, 140.5 times more Fat, 104.7 times more Saturated Fat, 1425.8 times more Omega 3, 134.2 times more Omega 6, 2.4 times more Carbohydrate, 10.9 times more Fiber and 17.6 times more Protein than Raw Valencia Oranges.
• Both Flaxseed as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.