Comparing Nutrients in 100 grams Flaxseed Oil with sliced flaxseed VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Flaxseed Oil with sliced flaxseed	0%	100%	0%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Flaxseed Oil with sliced flaxseed	Blanched Almonds	Recommended Dietary Allowance
Energy	30.3% 878kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	28.3% 9.05g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	3058% 49g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	93% 15.8g	72.7% 12.4g	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	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	NA	6.4% 4.63g	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	0% 0g	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	% 0.03g	g per day for Men 19-50 years
Sucrose	NA	% 4.46g	g per day for Men 19-50 years
Fiber	NA	26% 9.9g	38g per day for Men 19-50 years
Protein	0.66% 0.37g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Flaxseed Oil with sliced flaxseed	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	8.85% 0.12mg	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	12.3% 49μg	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% 0mg	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	158% 23.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.75% 3.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed Oil with sliced flaxseed	Blanched Almonds	Recommended Dietary Allowance
Calcium	0.9% 9mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	7.44% 0.067mg	114% 1.03mg	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	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	6.13% 0.14mg	79.8% 1.84mg	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	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	0.91% 31mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.004% 0.16g	0.12% 4.5g	3700g per day for Men 19-50 years

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

• Flaxseed Oil with added sliced flaxseed has more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 33.5 times more Vitamin E than Flaxseed Oil with added sliced flaxseed.

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

• Blanched Almonds contain 26.2 times more Calcium, 15.3 times more Copper, 9.6 times more Iron, 17.9 times more Magnesium, 13 times more Manganese, 17.8 times more Phosphorus, 21.3 times more Potassium, 3.2 times more Sodium and 9.6 times more Zinc than Flaxseed Oil with added sliced flaxseed.

Comparison of macro-nutrients per 100 grams:

• Flaxseed Oil with added sliced flaxseed has 1.5 times more Energy, 1.9 times more Fat, 2.3 times more Saturated Fat, 12232.5 times more Omega 3 and 1.3 times more Omega 6 than Blanched Almonds.
• While Blanched Almonds contain 47.9 times more Carbohydrate and 57.8 times more Protein than Flaxseed Oil with added sliced flaxseed.
• Both Flaxseed Oil with added sliced flaxseed as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.