Comparing Nutrients in 100 grams Flaxseed VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Flaxseed	Dried Beechnuts	Recommended Dietary Allowance
Energy	18.4% 534kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	43.5% 42g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.66g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	1426% 23g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	34.7% 5.9g	108% 18.4g	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	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	2.14% 1.55g	NA	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	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.15g	NA	g per day for Men 19-50 years
Fiber	72% 27.3g	NA	38g per day for Men 19-50 years
Protein	32.7% 18.3g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Dried Beechnuts	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	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.08mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.99mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.4% 0.47mg	52.6% 0.68mg	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	28.3% 113μg	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	17.2% 15.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.07% 0.31mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Dried Beechnuts	Recommended Dietary Allowance
Calcium	25.5% 255mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	74.4% 0.67mg	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	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	93% 392mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	58.3% 1.34mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	24% 813mg	30% 1017mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.53% 38mg	1500mg per day for Men 19-50 years
Zinc	39.5% 4.34mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	0.19% 6.96g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed VS Dried Beechnuts per 100 g

Compare the macro and micronutrient content in 100 g of Flaxseed versus 100 g of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Flaxseed vs Dried Beechnuts:

• 100 grams of Flaxseed have 5.4 times more Vitamin B1 and 3.5 times more Vitamin B3 than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 2.3 times more Vitamin B2, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 25.8 times more Vitamin C than Flaxseed.
• Both Flaxseed and Dried Beechnuts provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Flaxseed have insufficient amounts of Vitamin C
• Both Flaxseed as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Flaxseed vs Dried Beechnuts:

• 100 grams of Flaxseed have 255 times more Calcium, 1.8 times more Copper, 2.3 times more Iron, more Magnesium, 1.9 times more Manganese, more Phosphorus and 12.1 times more Zinc than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 1.3 times more Potassium and 1.3 times more Sodium than Flaxseed.
• 100 grams of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams of Flaxseed have 13.4 times more Omega 3 and 3 times more Protein than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 1.6 times more Saturated Fat and 3.1 times more Omega 6 than Flaxseed.
• Both Flaxseed and Dried Beechnuts offer comparable quantities of Energy, Fat and Carbohydrate per 100 grams.