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

Macros Ratio

	Protein	Fat	Carbs
Flaxseed Oil with sliced flaxseed	0%	100%	0%
Boiled Skinless Apples	2%	6%	92%

Macro Nutrients

	Flaxseed Oil with sliced flaxseed	Boiled Skinless Apples	Recommended Dietary Allowance
Energy	30.3% 878kcal	1.83% 53kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	28.3% 9.05g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	3058% 49g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	93% 15.8g	0.51% 0.086g	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	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	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	Boiled Skinless Apples	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	1.33% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	0.59% 0.095mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0.92% 0.046mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	3.4% 0.044mg	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	0.25% 1μg	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	0.22% 0.2mg	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	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.75% 3.3μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed Oil with sliced flaxseed	Boiled Skinless Apples	Recommended Dietary Allowance
Calcium	0.9% 9mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	7.44% 0.067mg	3.9% 0.035mg	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	4.25% 0.34mg	2.38% 0.19mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	0.71% 3mg	420mg per day for Men 19-50 years
Manganese	6.13% 0.14mg	5.13% 0.12mg	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	1.14% 8mg	700mg per day for Men 19-50 years
Potassium	0.91% 31mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	NA	0.55% 0.3μg	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% 85.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Flaxseed Oil with sliced flaxseed versus 100 g of Boiled Skinless 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 Boiled Skinless Apples:

• 100 grams of Flaxseed Oil with sliced flaxseed have 14.2 times more Vitamin E and 5.5 times more Vitamin K than Boiled Skinless Apples.
• 100 grams of Boiled Skinless Apples have insufficient amounts of Vitamin E and Vitamin K

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

• 100 grams of Flaxseed Oil with sliced flaxseed have 1.9 times more Copper, 1.8 times more Iron, 5 times more Magnesium, 3.4 times more Phosphorus and 7.8 times more Zinc than Boiled Skinless Apples.
• While 100 g of Boiled Raw Apples Without Skin contain 2.8 times more Potassium and 534.2 times more Water than Flaxseed Oil with added sliced flaxseed.
• Both Flaxseed Oil with sliced flaxseed and Boiled Skinless Apples contain similar levels of Manganese per 100 grams.
• 100 grams of Flaxseed Oil with sliced flaxseed lack sufficient amounts of Potassium
• 100 grams of Boiled Skinless Apples lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Flaxseed Oil with added sliced flaxseed as well as Boiled Raw Apples Without 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 16.6 times more Energy, 275 times more Fat, 156 times more Saturated Fat, 2718.3 times more Omega 3 and 183.5 times more Omega 6 than Boiled Skinless Apples.
• While 100 g of Boiled Raw Apples Without Skin contain 35 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 Boiled Skinless Apples provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Flaxseed Oil with added sliced flaxseed as well as Boiled Raw Apples Without Skin provide inadequate amounts of Protein in 100 grams.