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

Macros Ratio

	Protein	Fat	Carbs
Flaxseed Oil with sliced flaxseed	0%	100%	0%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Flaxseed Oil with sliced flaxseed	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	30.3% 878kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	28.3% 9.05g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	3058% 49g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	93% 15.8g	79.5% 13.5g	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	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	NA	6.28% 4.55g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 4.38g	g per day for Men 19-50 years
Fiber	NA	27.6% 10.5g	38g per day for Men 19-50 years
Protein	0.66% 0.37g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Flaxseed Oil with sliced flaxseed	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.08% 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	6.75% 27μg	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	173% 26mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0.9% 9mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	7.44% 0.067mg	106% 0.96mg	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	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	6.13% 0.14mg	107% 2.46mg	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	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	0.91% 31mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	NA	7.45% 4.1μg	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	28% 3.07mg	11mg per day for Men 19-50 years
Water	0.004% 0.16g	0.076% 2.8g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Flaxseed Oil with sliced flaxseed versus 100 g of Oil Roasted Almonds 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 Oil Roasted Almonds:

• 100 grams of Flaxseed Oil with sliced flaxseed have more Vitamin K than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 36.6 times more Vitamin E than Flaxseed Oil with added sliced flaxseed.
• 100 grams of Oil Roasted Almonds have insufficient amounts of Vitamin K

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

• 100 g of Oil Roasted Almonds contain 32.3 times more Calcium, 14.3 times more Copper, 10.8 times more Iron, 18.3 times more Magnesium, 17.4 times more Manganese, 17.3 times more Phosphorus, 22.5 times more Potassium and 9.9 times more Zinc than Flaxseed Oil with added sliced flaxseed.
• 100 grams of Flaxseed Oil with sliced flaxseed lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Flaxseed Oil with sliced flaxseed have 1.4 times more Energy, 1.8 times more Fat, 2.1 times more Saturated Fat and more Omega 3 than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 45.3 times more Carbohydrate and 57.4 times more Protein than Flaxseed Oil with added sliced flaxseed.
• Both Flaxseed Oil with sliced flaxseed and Oil Roasted Almonds offer comparable quantities of Omega 6 per 100 grams.
• 100 grams of Flaxseed Oil with sliced flaxseed provide inadequate amounts of Carbohydrate and Protein
• 100 grams of Oil Roasted Almonds provide inadequate amounts of Omega 3