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Comparing Nutrients in 100 calories FlaxseedVS Almonds

Weight per 100 calories

Flaxseed
18.7g
Almonds
17.3g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Flaxseed or Almonds?

Macros Ratio

Protein Fat Carbs

Flaxseed
13%
67%
20%
Almonds
14%
72%
14%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.14%7.9g
Fat
8.9%8.62g
7.9 gvs8.62 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.14%0.69g
Saturated Fat
2.05%0.66g
0.69 gvs0.66 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
267%4.27g
Omega 3
0.032%0.001g
4.27 gvs0.001 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.5%1.1g
Omega 6
12.5%2.13g
1.1 gvs2.13 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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4.16%5.4g
Carbohydrate
2.86%3.72g
5.4 gvs3.72 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
0.4%0.29g
Sugars
1.04%0.75g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.29 gvs0.75 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
0.026%0.019g
≤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 gvs0.019 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.075g
Glucose
%0.029g
0.075 gvs0.029 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%0.22g
Sucrose
%0.68g
0.22 gvs0.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
13.5%5.1g
Fiber
5.7%2.16g
5.1 gvs2.16 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
6.1%3.43g
Protein
6.52%3.65g
3.43 gvs3.65 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

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 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
25.7%0.31mg
Vitamin B1
2.95%0.035mg
Thiamine
0.31 mgvs0.035 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.3%0.03mg
Vitamin B2
15%0.2mg
Riboflavin
0.03 mgvs0.2 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
3.6%0.58mg
Vitamin B3
3.9%0.62mg
Niacin, nicotinic acid, niacinamide
0.58 mgvs0.62 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
3.7%0.18mg
Vitamin B5
1.63%0.081mg
Pantothenic acid
0.18 mgvs0.081 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
6.8%0.089mg
Vitamin B6
1.82%0.024mg
Pyridoxine
0.089 mgvs0.024 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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21%6.33μg
Vitamin B7
33%9.84μg
Biotin
6.33 μgvs9.84 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.07%16.3μg
Vitamin B9
1.9%7.6μg
Folates and Folic Acid
16.3 μgvs7.6 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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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
0.12%0.11mg
Vitamin C
0%0mg
Ascorbic acid
0.11 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.39%0.058mg
Vitamin E
29.5%4.43mg
Tocopherols and Tocotrienols
0.058 mgvs4.43 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.67%0.81μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0.81 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.78%47.8mg
Calcium
4.65%46.5mg
47.8 mgvs46.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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25.4%0.23mg
Copper
19.8%0.18mg
0.23 mgvs0.18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
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
13.4%1.07mg
Iron
8%0.64mg
1.07 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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17.5%73.4mg
Magnesium
11%46.6mg
73.4 mgvs46.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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20.2%0.46mg
Manganese
16.4%0.38mg
0.46 mgvs0.38 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
17.4%7.82μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs7.82 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
17%120mg
Phosphorus
12%83mg
120 mgvs83 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
4.48%152mg
Potassium
3.72%127mg
152 mgvs127 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.65%4.76μg
Selenium
1.3%0.71μg
4.76 μgvs0.71 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.37%5.6mg
Sodium
0.012%0.17mg
5.6 mgvs0.17 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
7.4%0.81mg
Zinc
4.9%0.54mg
0.81 mgvs0.54 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.035%1.3g
Water
0.021%0.76g
1.3 gvs0.76 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Flaxseed vs Almonds:
Comparing minerals per 100 calories for Flaxseed vs Almonds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: