Nutrients in 1 pound of Flaxseed

Seeds, flaxseed (Linum usitatissimum).

Macros Ratio

Protein Fat Carbs

13%

67%

20%

1 lb ▼

Macro Nutrients

Flaxseed

Energy2422 kcal

83.5%

Flaxseed has 2422.18128 kcal of Energy per 1 pound, which is 83.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat191 g

197%

Flaxseed has 191.2343872 g of Fat per 1 pound, which is 197% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat16.6 g

52%

Flaxseed has 16.61507496 g of Saturated Fat per 1 pound, which is 52% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3103 g

6467%

Flaxseed has 103.47794296 g of Omega 3 per 1 pound, which is 6467% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 626.8 g

158%

Flaxseed has 26.77553576 g of Omega 6 per 1 pound, which is 158% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Flaxseed has 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate131 g

101%

Flaxseed has 130.9973696 g of Carbohydrate per 1 pound, which is 101% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars7.03 g

9.7%

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

Flaxseed has 7.030676 g of Sugars per 1 pound, which is 9.7% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.8 g

Flaxseed has 1.814368 g of Glucose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose5.2 g

Flaxseed has 5.216308 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber124 g

326%

Flaxseed has 123.830616 g of Fiber per 1 pound, which is 326% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein83 g

148%

Flaxseed has 82.9619768 g of Protein per 1 pound, which is 148% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B17.46 mg

621%

Thiamine

Flaxseed has 7.45705248 mg of Vitamin B1 per 1 pound, which is 621% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.73 mg

56%

Riboflavin

Flaxseed has 0.73028312 mg of Vitamin B2 per 1 pound, which is 56% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B314 mg

87.3%

Niacin, nicotinic acid, niacinamide

Flaxseed has 13.9706336 mg of Vitamin B3 per 1 pound, which is 87.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.47 mg

89.4%

Pantothenic acid

Flaxseed has 4.4678812 mg of Vitamin B5 per 1 pound, which is 89.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.15 mg

165%

Pyridoxine

Flaxseed has 2.14549016 mg of Vitamin B6 per 1 pound, which is 165% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7153 μg

511%

Biotin

Flaxseed has 153.314096 μg of Vitamin B7 per 1 pound, which is 511% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B9395 μg

99%

Folates and Folic Acid

Flaxseed has 394.62504 μg of Vitamin B9 per 1 pound, which is 99% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C2.72 mg

3.02%

Ascorbic acid

Flaxseed has 2.721552 mg of Vitamin C per 1 pound, which is 3.02% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.4 mg

9.37%

Tocopherols and Tocotrienols

Flaxseed has 1.4061352 mg of Vitamin E per 1 pound, which is 9.37% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K19.5 μg

16.3%

Phytomenadione or phylloquinone

Flaxseed has 19.504456 μg of Vitamin K per 1 pound, which is 16.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Flaxseed

Calcium1157 mg

116%

Flaxseed has 1156.6596 mg of Calcium per 1 pound, which is 116% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper5.53 mg

615%

Flaxseed has 5.5338224 mg of Copper per 1 pound, which is 615% 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

Iron26 mg

325%

Flaxseed has 25.9908216 mg of Iron per 1 pound, which is 325% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium1778 mg

423%

Flaxseed has 1778.08064 mg of Magnesium per 1 pound, which is 423% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese11.3 mg

489%

Flaxseed has 11.25815344 mg of Manganese per 1 pound, which is 489% 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

Phosphorus2912 mg

416%

Flaxseed has 2912.06064 mg of Phosphorus per 1 pound, which is 416% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3688 mg

108%

Flaxseed has 3687.70296 mg of Potassium per 1 pound, which is 108% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium115 μg

209%

Flaxseed has 115.212368 μg of Selenium per 1 pound, which is 209% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium136 mg

9.07%

Flaxseed has 136.0776 mg of Sodium per 1 pound, which is 9.07% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc19.7 mg

179%

Flaxseed has 19.6858928 mg of Zinc per 1 pound, which is 179% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water31.6 g

0.85%

Flaxseed has 31.5700032 g of Water per 1 pound, which is 0.85% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Flaxseed:

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

Minerals in 1 pound of Flaxseed:

1 pound of Flaxseed has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc.
It has a good amount of Sodium.

Macronutrients in 1 pound of Flaxseed:

1 pound of Flaxseed has outstanding amounts of Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein.
It is an excellent source of Saturated Fat.
It also has a good amount of Sugars.
It has no Fructose, Glucose and Sucrose.

Compare Flaxseed with:

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Food Info

Nutrients in 1 pound of Flaxseed

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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