Comparing Nutrients in 100 grams Flaxseed Oil with sliced flaxseed VS Apples

Macros Ratio

	Protein	Fat	Carbs
Flaxseed Oil with sliced flaxseed	0%	100%	0%
Apples	2%	3%	95%

Macro Nutrients

	Flaxseed Oil with sliced flaxseed	Apples	Recommended Dietary Allowance
Energy	30.3% 878kcal	1.8% 52kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	28.3% 9.05g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	3058% 49g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	93% 15.8g	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0.3% 0.39g	10.6% 14g	130g per day for Men 19-50 years
Sugars	NA	14.3% 10.4g	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	NA	8.14% 5.9g	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	NA	% 2.43g	g per day for Men 19-50 years
Sucrose	NA	% 2.07g	g per day for Men 19-50 years
Fiber	NA	6.3% 2.4g	38g per day for Men 19-50 years
Protein	0.66% 0.37g	0.46% 0.26g	56g per day for Men 19-50 years

Vitamins

	Flaxseed Oil with sliced flaxseed	Apples	Recommended Dietary Allowance
Vitamin A	NA	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	0.57% 0.091mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.22% 0.061mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	0.75% 3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	5.1% 4.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.73% 0.71mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.75% 3.3μg	1.83% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed Oil with sliced flaxseed	Apples	Recommended Dietary Allowance
Calcium	0.9% 9mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	7.44% 0.067mg	3% 0.027mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.083% 3.3μg	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	4.25% 0.34mg	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	6.13% 0.14mg	1.52% 0.035mg	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	3.86% 27mg	1.57% 11mg	700mg per day for Men 19-50 years
Potassium	0.91% 31mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	0.004% 0.16g	2.3% 85.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed Oil with sliced flaxseed VS Apples per 100 g

Compare the macro and micronutrient content in 100 g of Flaxseed Oil with sliced flaxseed versus 100 g of Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Flaxseed Oil with sliced flaxseed vs Apples:

• 100 grams of Flaxseed Oil with sliced flaxseed have 3.9 times more Vitamin E and 1.5 times more Vitamin K than Apples.
• 100 grams of Apples have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 100 grams for Flaxseed Oil with sliced flaxseed vs Apples:

• 100 grams of Flaxseed Oil with sliced flaxseed have 2.5 times more Copper, 2.8 times more Iron, 3 times more Magnesium, 4 times more Manganese, 2.5 times more Phosphorus and 7.8 times more Zinc than Apples.
• While 100 g of Raw Apples with skin contain 3.5 times more Potassium and 534.8 times more Water than Flaxseed Oil with added sliced flaxseed.
• 100 grams of Flaxseed Oil with sliced flaxseed lack sufficient amounts of Potassium
• 100 grams of Apples lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Flaxseed Oil with added sliced flaxseed as well as Raw Apples with skin lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Flaxseed Oil with sliced flaxseed have 16.9 times more Energy, 582.4 times more Fat, 323.1 times more Saturated Fat, 5436.7 times more Omega 3 and 367 times more Omega 6 than Apples.
• While 100 g of Raw Apples with skin contain 35.4 times more Carbohydrate than Flaxseed Oil with added sliced flaxseed.
• 100 grams of Flaxseed Oil with sliced flaxseed provide inadequate amounts of Carbohydrate
• 100 grams of Apples provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Flaxseed Oil with added sliced flaxseed as well as Raw Apples with skin provide inadequate amounts of Protein in 100 grams.