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Nutrients in 14 ounces of Flaxseed

Seeds, flaxseed (Linum usitatissimum).

Macros Ratio

Protein Fat Carbs
13%
67%
20%
14 oz ▼

Macro Nutrients

Flaxseed
Energy2119 kcal
73%
Flaxseed has 2119.40862 kcal of Energy per 14 ounces, which is 73% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat167 g
173%
Flaxseed has 167.3300888 g of Fat per 14 ounces, which is 173% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat14.5 g
45.4%
Flaxseed has 14.53819059 g of Saturated Fat per 14 ounces, which is 45.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 391 g
5659%
Flaxseed has 90.54320009 g of Omega 3 per 14 ounces, which is 5659% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 623.4 g
138%
Flaxseed has 23.42859379 g of Omega 6 per 14 ounces, which is 138% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Flaxseed has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate115 g
88%
Flaxseed has 114.6226984 g of Carbohydrate per 14 ounces, which is 88% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars6.15 g
8.5%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Flaxseed has 6.1518415 g of Sugars per 14 ounces, which is 8.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0 g
0%
≤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 14 ounces, which is 0% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose1.6 g
%
Flaxseed has 1.587572 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose4.56 g
%
Flaxseed has 4.5642695 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber108 g
285%
Flaxseed has 108.351789 g of Fiber per 14 ounces, which is 285% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein72.6 g
130%
Flaxseed has 72.5917297 g of Protein per 14 ounces, which is 130% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Flaxseed
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Flaxseed has 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B16.52 mg
544%
Thiamine
Flaxseed has 6.52492092 mg of Vitamin B1 per 14 ounces, which is 544% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.64 mg
49%
Riboflavin
Flaxseed has 0.63899773 mg of Vitamin B2 per 14 ounces, which is 49% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B312.2 mg
76.4%
Niacin, nicotinic acid, niacinamide
Flaxseed has 12.2243044 mg of Vitamin B3 per 14 ounces, which is 76.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.9 mg
78%
Pantothenic acid
Flaxseed has 3.90939605 mg of Vitamin B5 per 14 ounces, which is 78% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.88 mg
144%
Pyridoxine
Flaxseed has 1.87730389 mg of Vitamin B6 per 14 ounces, which is 144% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7134 μg
447%
Biotin
Flaxseed has 134.149834 μg of Vitamin B7 per 14 ounces, which is 447% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years
Vitamin B9345 μg
86.3%
Folates and Folic Acid
Flaxseed has 345.29691 μg of Vitamin B9 per 14 ounces, which is 86.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Flaxseed has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C2.4 mg
2.65%
Ascorbic acid
Flaxseed has 2.381358 mg of Vitamin C per 14 ounces, which is 2.65% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Flaxseed has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.23 mg
8.2%
Tocopherols and Tocotrienols
Flaxseed has 1.2303683 mg of Vitamin E per 14 ounces, which is 8.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K17 μg
14.2%
Phytomenadione or phylloquinone
Flaxseed has 17.066399 μg of Vitamin K per 14 ounces, which is 14.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Flaxseed
Calcium1012 mg
101%
Flaxseed has 1012.07715 mg of Calcium per 14 ounces, which is 101% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper4.84 mg
538%
Flaxseed has 4.8420946 mg of Copper per 14 ounces, which is 538% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron22.7 mg
284%
Flaxseed has 22.7419689 mg of Iron per 14 ounces, which is 284% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium1556 mg
370%
Flaxseed has 1555.82056 mg of Magnesium per 14 ounces, which is 370% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese9.85 mg
428%
Flaxseed has 9.85088426 mg of Manganese per 14 ounces, which is 428% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus2548 mg
364%
Flaxseed has 2548.05306 mg of Phosphorus per 14 ounces, which is 364% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium3227 mg
95%
Flaxseed has 3226.74009 mg of Potassium per 14 ounces, which is 95% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium101 μg
183%
Flaxseed has 100.810822 μg of Selenium per 14 ounces, which is 183% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium119 mg
7.94%
Flaxseed has 119.0679 mg of Sodium per 14 ounces, which is 7.94% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc17.2 mg
157%
Flaxseed has 17.2251562 mg of Zinc per 14 ounces, which is 157% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water27.6 g
0.75%
Flaxseed has 27.6237528 g of Water per 14 ounces, which is 0.75% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Flaxseed:
Minerals in 14 ounces of Flaxseed:
Macronutrients in 14 ounces of Flaxseed:



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