Comparing Nutrients in 14 ounces Flaxseed Oil with sliced flaxseed VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Flaxseed Oil with sliced flaxseed	0%	100%	0%
Broccoli	27%	8%	65%

Macro Nutrients

	Flaxseed Oil with sliced flaxseed	Broccoli	Recommended Dietary Allowance
Energy	120% 3485kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	405% 393g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	112% 36g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	12137% 194g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	368% 62.6g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.2% 1.55g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	NA	9.3% 6.75g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	3.72% 2.7g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	NA	27% 10.3g	38g per day for Men 19-50 years
Protein	2.62% 1.47g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Flaxseed Oil with sliced flaxseed	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	393% 354mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.8% 2.8mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed Oil with sliced flaxseed	Broccoli	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	21.6% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	17% 1.35mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	36.2% 0.83mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.3% 107mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.017% 0.64g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Flaxseed Oil with sliced flaxseed vs Broccoli:

• Raw Broccoli contains 30.8 times more Vitamin K than Flaxseed Oil with added sliced flaxseed.
• Both Flaxseed Oil with added sliced flaxseed and Raw Broccoli have similar amounts of Vitamin E per 14 oz.

Comparing minerals per 14 ounces for Flaxseed Oil with sliced flaxseed vs Broccoli:

• Flaxseed Oil with added sliced flaxseed has 1.4 times more Copper than Raw Broccoli.
• While Raw Broccoli contains 5.2 times more Calcium, 2.1 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 2.4 times more Phosphorus, 10.2 times more Potassium, 5.5 times more Sodium, 1.3 times more Zinc and 558.1 times more Water than Flaxseed Oil with added sliced flaxseed.

Comparison of macro-nutrients per 14 ounces:

• Flaxseed Oil with added sliced flaxseed has 25.8 times more Energy, 267.6 times more Fat, 79.4 times more Saturated Fat, 776.7 times more Omega 3 and 322.1 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 17 times more Carbohydrate and 7.6 times more Protein than Flaxseed Oil with added sliced flaxseed.
• Both Flaxseed Oil with added sliced flaxseed as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.