Comparing Nutrients in 100 grams Flaxseed VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Flaxseed	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	18.4% 534kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	43.5% 42g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.66g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	1426% 23g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	34.7% 5.9g	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	22.2% 29g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	2.14% 1.55g	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	0% 0g	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	% 0.4g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 1.15g	% 4.38g	g per day for Men 19-50 years
Fiber	72% 27.3g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.08mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.99mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.4% 0.47mg	9.08% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	113% 33.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.8% 87μg	6.75% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.67% 0.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.07% 0.31mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	25.5% 255mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	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	71.6% 5.73mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	93% 392mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	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	92% 642mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	24% 813mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	39.5% 4.34mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	0.19% 6.96g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Flaxseed vs Oil Roasted Almonds:

• Flaxseed has 17.9 times more Vitamin B1, 4.3 times more Vitamin B5, 4 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4.9 times more Vitamin B2 and 83.8 times more Vitamin E than Flaxseed.
• Both Flaxseed and Oil Roasted Almonds have similar amounts of Vitamin B3 per 100 g.
• Both Flaxseed as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

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

• Flaxseed has 1.3 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 6.2 times more Selenium, 30 times more Sodium and 1.4 times more Zinc than Oil Roasted Almonds.
• Both Flaxseed and Oil Roasted Almonds have similar amounts of Calcium, Manganese and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Flaxseed has more Omega 3, 1.6 times more Carbohydrate and 2.6 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.3 times more Fat, 2.3 times more Omega 6 and 2.9 times more Sugars than Flaxseed.
• Both Flaxseed and Oil Roasted Almonds have similar amounts of Energy, Saturated Fat and Protein per 100 g.
• Both Flaxseed as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.