Nutrients in 500 calories of Flaxseed

Seeds, flaxseed (Linum usitatissimum).

Weight per 500 Calories

Flaxseed

94g

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

Macros Ratio

Protein Fat Carbs

13%

67%

20%

500 kcal ▼

Macro Nutrients

Flaxseed

Energy500 kcal

17.2%

Flaxseed has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat39.5 g

40.7%

Flaxseed has 39.475655430712 g of Fat per 500 calories, which is 40.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat3.43 g

10.7%

Flaxseed has 3.4297752808989 g of Saturated Fat per 500 calories, which is 10.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 321.4 g

1335%

Flaxseed has 21.360486891386 g of Omega 3 per 500 calories, which is 1335% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 65.53 g

32.5%

Flaxseed has 5.5271535580524 g of Omega 6 per 500 calories, which is 32.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Flaxseed has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate27 g

21%

Flaxseed has 27.041198501873 g of Carbohydrate per 500 calories, which is 21% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.45 g

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

Flaxseed has 1.4513108614232 g of Sugars per 500 calories, which is 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 500 calories, which is 0% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.37 g

Flaxseed has 0.37453183520599 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.08 g

Flaxseed has 1.0767790262172 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber25.6 g

67.3%

Flaxseed has 25.561797752809 g of Fiber per 500 calories, which is 67.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein17 g

30.6%

Flaxseed has 17.125468164794 g of Protein per 500 calories, which is 30.6% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.54 mg

128%

Thiamine

Flaxseed has 1.5393258426966 mg of Vitamin B1 per 500 calories, which is 128% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.15 mg

11.6%

Riboflavin

Flaxseed has 0.15074906367041 mg of Vitamin B2 per 500 calories, which is 11.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.9 mg

18%

Niacin, nicotinic acid, niacinamide

Flaxseed has 2.8838951310861 mg of Vitamin B3 per 500 calories, which is 18% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.92 mg

18.4%

Pantothenic acid

Flaxseed has 0.92228464419476 mg of Vitamin B5 per 500 calories, which is 18.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.44 mg

34%

Pyridoxine

Flaxseed has 0.44288389513109 mg of Vitamin B6 per 500 calories, which is 34% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B731.6 μg

105%

Biotin

Flaxseed has 31.647940074906 μg of Vitamin B7 per 500 calories, which is 105% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B981.5 μg

20.4%

Folates and Folic Acid

Flaxseed has 81.460674157303 μg of Vitamin B9 per 500 calories, which is 20.4% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0.56 mg

0.62%

Ascorbic acid

Flaxseed has 0.56179775280899 mg of Vitamin C per 500 calories, which is 0.62% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.29 mg

1.94%

Tocopherols and Tocotrienols

Flaxseed has 0.29026217228464 mg of Vitamin E per 500 calories, which is 1.94% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K4.03 μg

3.36%

Phytomenadione or phylloquinone

Flaxseed has 4.0262172284644 μg of Vitamin K per 500 calories, which is 3.36% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Flaxseed

Calcium239 mg

24%

Flaxseed has 238.76404494382 mg of Calcium per 500 calories, which is 24% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.14 mg

127%

Flaxseed has 1.1423220973783 mg of Copper per 500 calories, which is 127% 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

Iron5.37 mg

67%

Flaxseed has 5.3651685393258 mg of Iron per 500 calories, which is 67% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium367 mg

87.4%

Flaxseed has 367.04119850187 mg of Magnesium per 500 calories, which is 87.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.32 mg

101%

Flaxseed has 2.3239700374532 mg of Manganese per 500 calories, which is 101% 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

Phosphorus601 mg

86%

Flaxseed has 601.12359550562 mg of Phosphorus per 500 calories, which is 86% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium761 mg

22.4%

Flaxseed has 761.23595505618 mg of Potassium per 500 calories, which is 22.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium23.8 μg

43.2%

Flaxseed has 23.782771535581 μg of Selenium per 500 calories, which is 43.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium28 mg

1.87%

Flaxseed has 28.089887640449 mg of Sodium per 500 calories, which is 1.87% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.06 mg

37%

Flaxseed has 4.063670411985 mg of Zinc per 500 calories, which is 37% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water6.5 g

0.18%

Flaxseed has 6.5168539325843 g of Water per 500 calories, which is 0.18% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Flaxseed:

500 calories of Flaxseed has outstanding amounts of Vitamin B1 and Vitamin B7.
It is an excellent source of Vitamin B6 and Vitamin B9.
It also has a good amount of Vitamin B2, Vitamin B3 and Vitamin B5.
This nut has some Vitamin K.
While 500 calories of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 500 calories of Flaxseed:

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

Macronutrients in 500 calories of Flaxseed:

500 calories of Flaxseed has outstanding amounts of Omega 3.
It is an excellent source of Fat, Omega 6, Carbohydrate, Fiber and Protein.
It also has a good amount of Saturated Fat.
While 500 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 500 calories of Flaxseed

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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