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Comparing Nutrients in 7 ounces FlaxseedVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Flaxseed
13%
67%
20%
Baked White Potatoes
9%
1%
90%
7 oz ▼

Macro Nutrients

36.5%1060kcal
Energy
6.3%183kcal
1060 kcalvs183 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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86.3%83.7g
Fat
0.31%0.3g
83.7 gvs0.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
22.7%7.27g
Saturated Fat
0.25%0.079g
7.27 gvs0.079 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2829%45.3g
Omega 3
1.86%0.03g
45.3 gvs0.03 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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69%11.7g
Omega 6
0.57%0.097g
11.7 gvs0.097 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
44%57.3g
Carbohydrate
32%42g
57.3 gvs42 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
4.24%3.08g
Sugars
4.2%3.04g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.08 gvs3.04 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
0.99%0.71g
≤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]
0 gvs0.71 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.79g
Glucose
%1.25g
0.79 gvs1.25 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%2.3g
Sucrose
%0.79g
2.3 gvs0.79 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
143%54g
Fiber
11%4.17g
54 gvs4.17 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
65%36.3g
Protein
7.44%4.17g
36.3 gvs4.17 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0.22%2μg
RAE, retinol activity equivalents
0 μgvs2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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272%3.26mg
Vitamin B1
7.94%0.095mg
Thiamine
3.26 mgvs0.095 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
24.6%0.32mg
Vitamin B2
6.56%0.085mg
Riboflavin
0.32 mgvs0.085 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
38.2%6.1mg
Vitamin B3
19%3.03mg
Niacin, nicotinic acid, niacinamide
6.1 mgvs3.03 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
39%1.95mg
Vitamin B5
15.2%0.76mg
Pantothenic acid
1.95 mgvs0.76 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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72.2%0.94mg
Vitamin B6
32.2%0.42mg
Pyridoxine
0.94 mgvs0.42 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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224%67μg
Vitamin B7
NA
Biotin
67 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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43%173μg
Vitamin B9
19%75.4μg
Folates and Folic Acid
173 μgvs75.4 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.32%1.2mg
Vitamin C
27.8%25mg
Ascorbic acid
1.2 mgvs25 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
4.1%0.62mg
Vitamin E
0.53%0.079mg
Tocopherols and Tocotrienols
0.62 mgvs0.079 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7.1%8.53μg
Vitamin K
4.47%5.36μg
Phytomenadione or phylloquinone
8.53 μgvs5.36 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

50.6%506mg
Calcium
2%20mg
506 mgvs20 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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269%2.42mg
Copper
28%0.25mg
2.42 mgvs0.25 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
142%11.4mg
Iron
16%1.27mg
11.4 mgvs1.27 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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185%778mg
Magnesium
12.8%53.6mg
778 mgvs53.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
214%4.93mg
Manganese
16.3%0.38mg
4.93 mgvs0.38 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
182%1274mg
Phosphorus
21.3%149mg
1274 mgvs149 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
47.5%1613mg
Potassium
31.8%1080mg
1613 mgvs1080 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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92%50.4μg
Selenium
1.8%0.99μg
50.4 μgvs0.99 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
3.97%59.5mg
Sodium
0.93%14mg
59.5 mgvs14 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
78.3%8.6mg
Zinc
6.3%0.69mg
8.6 mgvs0.69 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.37%14g
Water
4.05%150g
14 gvs150 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Flaxseed vs Baked White Potatoes:
Comparing minerals per 7 ounces for Flaxseed vs Baked White Potatoes:
Comparison of macro-nutrients per 7 ounces:



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