Nutrients in 300 calories of Flaxseed

Seeds, flaxseed (Linum usitatissimum).

Weight per 300 Calories

Flaxseed

56.2g

Flaxseed has very high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

13%

67%

20%

300 kcal ▼

Macro Nutrients

Flaxseed

Energy300 kcal

10.3%

Flaxseed has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat23.7 g

24.4%

Flaxseed has 23.685393258427 g of Fat per 300 calories, which is 24.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.06 g

6.43%

Flaxseed has 2.0578651685393 g of Saturated Fat per 300 calories, which is 6.43% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 313 g

801%

Flaxseed has 12.816292134831 g of Omega 3 per 300 calories, which is 801% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 63.3 g

19.5%

Flaxseed has 3.3162921348315 g of Omega 6 per 300 calories, which is 19.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Flaxseed has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate16.2 g

12.5%

Flaxseed has 16.224719101124 g of Carbohydrate per 300 calories, which is 12.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.87 g

1.2%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Flaxseed has 0.87078651685393 g of Sugars per 300 calories, which is 1.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0 g

≤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]

Flaxseed has 0 g of Fructose per 300 calories, which is 0% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.22 g

Flaxseed has 0.2247191011236 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.65 g

Flaxseed has 0.64606741573034 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber15.3 g

40.4%

Flaxseed has 15.337078651685 g of Fiber per 300 calories, which is 40.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein10.3 g

18.3%

Flaxseed has 10.275280898876 g of Protein per 300 calories, which is 18.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Flaxseed

Vitamin A0 μg

RAE, retinol activity equivalents

Flaxseed has 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.92 mg

77%

Thiamine

Flaxseed has 0.92359550561798 mg of Vitamin B1 per 300 calories, which is 77% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.09 mg

6.96%

Riboflavin

Flaxseed has 0.090449438202247 mg of Vitamin B2 per 300 calories, which is 6.96% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.73 mg

11%

Niacin, nicotinic acid, niacinamide

Flaxseed has 1.7303370786517 mg of Vitamin B3 per 300 calories, which is 11% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.55 mg

11%

Pantothenic acid

Flaxseed has 0.55337078651685 mg of Vitamin B5 per 300 calories, which is 11% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.27 mg

20.4%

Pyridoxine

Flaxseed has 0.26573033707865 mg of Vitamin B6 per 300 calories, which is 20.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B719 μg

63.3%

Biotin

Flaxseed has 18.988764044944 μg of Vitamin B7 per 300 calories, which is 63.3% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B949 μg

12.2%

Folates and Folic Acid

Flaxseed has 48.876404494382 μg of Vitamin B9 per 300 calories, which is 12.2% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Flaxseed has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0.34 mg

0.37%

Ascorbic acid

Flaxseed has 0.33707865168539 mg of Vitamin C per 300 calories, which is 0.37% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Flaxseed has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.17 mg

1.16%

Tocopherols and Tocotrienols

Flaxseed has 0.17415730337079 mg of Vitamin E per 300 calories, which is 1.16% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.4 μg

Phytomenadione or phylloquinone

Flaxseed has 2.4157303370787 μg of Vitamin K per 300 calories, which is 2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Flaxseed

Calcium143 mg

14.3%

Flaxseed has 143.25842696629 mg of Calcium per 300 calories, which is 14.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.69 mg

76%

Flaxseed has 0.68539325842697 mg of Copper per 300 calories, which is 76% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron3.2 mg

40.2%

Flaxseed has 3.2191011235955 mg of Iron per 300 calories, which is 40.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium220 mg

52.4%

Flaxseed has 220.22471910112 mg of Magnesium per 300 calories, which is 52.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.4 mg

60.6%

Flaxseed has 1.3943820224719 mg of Manganese per 300 calories, which is 60.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus361 mg

51.5%

Flaxseed has 360.67415730337 mg of Phosphorus per 300 calories, which is 51.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium457 mg

13.4%

Flaxseed has 456.74157303371 mg of Potassium per 300 calories, which is 13.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium14.3 μg

26%

Flaxseed has 14.269662921348 μg of Selenium per 300 calories, which is 26% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium17 mg

1.12%

Flaxseed has 16.85393258427 mg of Sodium per 300 calories, which is 1.12% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.44 mg

22%

Flaxseed has 2.438202247191 mg of Zinc per 300 calories, which is 22% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water3.9 g

0.11%

Flaxseed has 3.9101123595506 g of Water per 300 calories, which is 0.11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Flaxseed:

300 calories of Flaxseed is an excellent source of Vitamin B1, Vitamin B6 and Vitamin B7.
It has a good amount of Vitamin B3, Vitamin B5 and Vitamin B9.
It also has some Vitamin B2.
While 300 calories of product has trace amounts of Vitamin E and Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 300 calories of Flaxseed:

300 calories of Flaxseed is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc.
It has a good amount of Calcium and Potassium.
The product has trace amounts of Sodium.

Macronutrients in 300 calories of Flaxseed:

300 calories of Flaxseed has outstanding amounts of Omega 3.
It is an excellent source of Fat and Fiber.
It also has a good amount of Omega 6, Carbohydrate and Protein.
This nut has some Saturated Fat.
While 300 calories of product has trace amounts of Sugars, it has no Fructose, Glucose and Sucrose.

Compare Flaxseed with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Flaxseed

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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