Comparing Nutrients in 100 grams Flaxseed VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Flaxseed	Tomato Paste	Recommended Dietary Allowance
Energy	18.4% 534kcal	2.83% 82kcal	2900kcal per day for Men 19-50 years
Fat	43.5% 42g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.66g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	1426% 23g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	34.7% 5.9g	0.89% 0.15g	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	14.5% 19g	130g per day for Men 19-50 years
Sugars	2.14% 1.55g	16.8% 12g	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	8.07% 5.85g	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	% 5.75g	g per day for Men 19-50 years
Sucrose	% 1.15g	% 0.3g	g per day for Men 19-50 years
Fiber	72% 27.3g	10.8% 4.1g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	7.7% 4.32g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.44% 76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.08mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.99mg	2.84% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.4% 0.47mg	16.6% 0.22mg	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	3% 12μg	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	24.3% 22mg	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	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	9.5% 11.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Tomato Paste	Recommended Dietary Allowance
Calcium	25.5% 255mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	40.6% 0.37mg	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	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	93% 392mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	13% 0.3mg	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	12% 83mg	700mg per day for Men 19-50 years
Potassium	24% 813mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	9.64% 5.3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	39.5% 4.34mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	0.19% 6.96g	2% 73.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed VS Tomato Paste per 100 g

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

Lets compare vitamin content per 100 grams of Flaxseed vs Tomato Paste:

• 100 grams of Flaxseed have 27.4 times more Vitamin B1, 6.9 times more Vitamin B5, 2.2 times more Vitamin B6 and 7.3 times more Vitamin B9 than Tomato Paste.
• While 100 g of Canned Tomato Paste contain more Vitamin A, 36.5 times more Vitamin C, 13.9 times more Vitamin E and 2.7 times more Vitamin K than Flaxseed.
• Both Flaxseed and Tomato Paste provide similar amounts of Vitamin B2 and Vitamin B3 per 100 grams.
• 100 grams of Flaxseed have insufficient amounts of Vitamin A and Vitamin C
• Both Flaxseed as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Flaxseed vs Tomato Paste:

• 100 grams of Flaxseed have 7.1 times more Calcium, 3.3 times more Copper, 1.9 times more Iron, 9.3 times more Magnesium, 8.2 times more Manganese, 7.7 times more Phosphorus, 4.8 times more Selenium and 6.9 times more Zinc than Tomato Paste.
• While 100 g of Canned Tomato Paste contain 2 times more Sodium than Flaxseed.
• Both Flaxseed and Tomato Paste contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Flaxseed have 6.5 times more Energy, 89.7 times more Fat, 36.6 times more Saturated Fat, 3259 times more Omega 3, 38.8 times more Omega 6, 1.5 times more Carbohydrate, 6.7 times more Fiber and 4.2 times more Protein than Tomato Paste.
• While 100 g of Canned Tomato Paste contain 7.9 times more Sugars and more Fructose than Flaxseed.
• 100 grams of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6