Comparing Nutrients in 7 ounces Flaxseed VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Flaxseed	Tomato Powder	Recommended Dietary Allowance
Energy	36.5% 1060kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	86.3% 83.7g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	22.7% 7.27g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2829% 45.3g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	69% 11.7g	2% 0.34g	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	114% 148g	130g per day for Men 19-50 years
Sugars	4.24% 3.08g	120% 87g	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	86% 32.7g	38g per day for Men 19-50 years
Protein	65% 36.3g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	190% 1711μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	272% 3.26mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	149% 7.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.2% 0.94mg	69.8% 0.91mg	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	59.5% 238μg	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	257% 232mg	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	162% 24.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.53μg	80.7% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Tomato Powder	Recommended Dietary Allowance
Calcium	50.6% 506mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	274% 2.46mg	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	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	185% 778mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	168% 3.87mg	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	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	47.5% 1613mg	112% 3824mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	78.3% 8.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.37% 14g	0.16% 6.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed VS Tomato Powder per 7 oz

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

Lets compare vitamin content per 7 ounces of Flaxseed vs Tomato Powder:

• 7 ounces of Flaxseed have 1.8 times more Vitamin B1 than Tomato Powder.
• While 7 oz of Tomato Powder contain more Vitamin A, 4.7 times more Vitamin B2, 3 times more Vitamin B3, 3.8 times more Vitamin B5, 1.4 times more Vitamin B9, 194.5 times more Vitamin C, 39.5 times more Vitamin E and 11.3 times more Vitamin K than Flaxseed.
• Both Flaxseed and Tomato Powder provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Flaxseed have insufficient amounts of Vitamin A and Vitamin C
• Both Flaxseed as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Flaxseed vs Tomato Powder:

• 7 ounces of Flaxseed have 1.5 times more Calcium, 1.3 times more Iron, 2.2 times more Magnesium, 1.3 times more Manganese, 2.2 times more Phosphorus, 4.8 times more Selenium and 2.5 times more Zinc than Tomato Powder.
• While 7 oz of Tomato Powder contain 2.4 times more Potassium and 4.5 times more Sodium than Flaxseed.
• Both Flaxseed and Tomato Powder contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Flaxseed have 1.8 times more Energy, 95.8 times more Fat, 59.1 times more Saturated Fat, 3259 times more Omega 3, 34.5 times more Omega 6, 1.7 times more Fiber and 1.4 times more Protein than Tomato Powder.
• While 7 oz of Tomato Powder contain 2.6 times more Carbohydrate and 28.3 times more Sugars than Flaxseed.
• 7 ounces of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6