Comparing Nutrients in 300 calories FlaxseedVS Oranges

Weight per 300 calories

Flaxseed

56.2g

Oranges

638g

Flaxseed has 11.4 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Flaxseed or Oranges?

Macros Ratio

Protein Fat Carbs

Flaxseed

13%

67%

20%

Oranges

91%

300 kcal ▼

Macro Nutrients

Flaxseedvs Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy

24.4%23.7g

Fat

0.79%0.77g

23.7 gvs0.77 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat

6.43%2.06g

Saturated Fat

0.3%0.096g

2.06 gvs0.096 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat

801%13g

Omega 3

2.8%0.045g

13 gvs0.045 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3

19.5%3.3g

Omega 6

0.68%0.11g

3.3 gvs0.11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol

12.5%16.2g

Carbohydrate

57.7%75g

16.2 gvs75 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate

1.2%0.87g

Sugars

82.3%59.7g

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

0.87 gvs59.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars

0%0g

Fructose

≤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]

0 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose

%0.22g

Glucose

0.22 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose

%0.65g

Sucrose

0.65 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose

40.4%15.3g

Fiber

40.3%15.3g

15.3 gvs15.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber

18.3%10.3g

Protein

10.7%6g

10.3 gvs6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Flaxseedvs Oranges

0%0μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

0 μgvs70.2 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

77%0.92mg

Vitamin B1

46.3%0.56mg

Thiamine

0.92 mgvs0.56 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

6.96%0.09mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.09 mgvs0.26 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

11%1.73mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

1.73 mgvs1.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

11%0.55mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.55 mgvs1.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

20.4%0.27mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.27 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6

63.3%19μg

Vitamin B7

Biotin

19 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7

12.2%49μg

Vitamin B9

48%191μg

Folates and Folic Acid

49 μgvs191 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0.37%0.34mg

Vitamin C

377%340mg

Ascorbic acid

0.34 mgvs340 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

1.16%0.17mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

0.17 mgvs1.15 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E

2%2.4μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.4 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

Flaxseedvs Oranges

14.3%143mg

Calcium

25.5%255mg

143 mgvs255 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium

76%0.69mg

Copper

32%0.29mg

0.69 mgvs0.29 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper

Fluoride

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

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride

40.2%3.2mg

Iron

7.98%0.64mg

3.2 mgvs0.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron

52.4%220mg

Magnesium

15%64mg

220 mgvs64 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium

60.6%1.4mg

Manganese

6.94%0.16mg

1.4 mgvs0.16 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese

Molybdenum

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

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum

51.5%361mg

Phosphorus

12.8%89.4mg

361 mgvs89.4 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus

13.4%457mg

Potassium

34%1155mg

457 mgvs1155 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium

26%14.3μg

Selenium

5.8%3.2μg

14.3 μgvs3.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium

1.12%17mg

Sodium

0%0mg

17 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium

22%2.44mg

Zinc

4.06%0.45mg

2.44 mgvs0.45 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc

0.11%3.9g

Water

15%554g

3.9 gvs554 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 300 calories of Flaxseed vs Oranges:

Flaxseed has 1.7 times more Vitamin B1 than Raw Oranges.
While Raw Oranges contain more Vitamin A, 2.8 times more Vitamin B2, 2.9 times more Vitamin B5, 1.4 times more Vitamin B6, 3.9 times more Vitamin B9, 1007.4 times more Vitamin C and 6.6 times more Vitamin E than Flaxseed.
Both Flaxseed and Raw Oranges have similar amounts of Vitamin B3 per 300 kcal.
Both Flaxseed as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Flaxseed vs Oranges:

Flaxseed has 2.4 times more Copper, 5 times more Iron, 3.5 times more Magnesium, 8.7 times more Manganese, 4 times more Phosphorus, 4.5 times more Selenium and 5.5 times more Zinc than Raw Oranges.
While Raw Oranges contain 1.8 times more Calcium, 2.5 times more Potassium and 141.6 times more Water than Flaxseed.

Comparison of macro-nutrients per 300 calories:

Flaxseed has 30.9 times more Fat, 21.5 times more Saturated Fat, 286.8 times more Omega 3, 28.9 times more Omega 6 and 1.7 times more Protein than Raw Oranges.
While Raw Oranges contain 4.6 times more Carbohydrate and 68.5 times more Sugars than Flaxseed.
Both Flaxseed and Raw Oranges have similar amounts of Energy and Fiber per 300 kcal.
Both Flaxseed as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

FlaxseedVS Roasted Pumpkin And Squash Seed Kernels with SaltOrangesVS Roasted Pumpkin And Squash Seed Kernels with SaltFlaxseedVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories FlaxseedVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Flaxseed or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: