Comparing Nutrients in 100 grams Flaxseed Oil with sliced flaxseed VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Flaxseed Oil with sliced flaxseed	0%	100%	0%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Flaxseed Oil with sliced flaxseed	Baked White Potatoes	Recommended Dietary Allowance
Energy	30.3% 878kcal	3.17% 92kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	28.3% 9.05g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	3058% 49g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	93% 15.8g	0.29% 0.049g	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	16.2% 21g	130g per day for Men 19-50 years
Sugars	NA	2.1% 1.53g	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	0.5% 0.36g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	NA	5.53% 2.1g	38g per day for Men 19-50 years
Protein	0.66% 0.37g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Flaxseed Oil with sliced flaxseed	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	9.55% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	16.2% 0.21mg	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	9.5% 38μg	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	14% 12.6mg	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	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.75% 3.3μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed Oil with sliced flaxseed	Baked White Potatoes	Recommended Dietary Allowance
Calcium	0.9% 9mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	7.44% 0.067mg	14% 0.13mg	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	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	6.13% 0.14mg	8.2% 0.19mg	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	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	0.91% 31mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	NA	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	0.004% 0.16g	2.04% 75.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Flaxseed Oil with sliced flaxseed vs Baked White Potatoes:

• Flaxseed Oil with added sliced flaxseed has 17.8 times more Vitamin E and 1.2 times more Vitamin K than Baked Whole White Potatoes.

Comparing minerals per 100 grams for Flaxseed Oil with sliced flaxseed vs Baked White Potatoes:

• Baked Whole White Potatoes contain 1.9 times more Copper, 1.9 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese, 2.8 times more Phosphorus, 17.5 times more Potassium and 471.4 times more Water than Flaxseed Oil with added sliced flaxseed.
• Both Flaxseed Oil with added sliced flaxseed and Baked Whole White Potatoes have similar amounts of Calcium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Flaxseed Oil with added sliced flaxseed has 9.5 times more Energy, 660.1 times more Fat, 226.2 times more Saturated Fat, 3262 times more Omega 3 and 322.1 times more Omega 6 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 54.1 times more Carbohydrate and 5.7 times more Protein than Flaxseed Oil with added sliced flaxseed.
• Both Flaxseed Oil with added sliced flaxseed as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.