Comparing Nutrients in 1 kilogram Flaxseed VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Flaxseed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	184% 5340kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	435% 422g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	114% 36.6g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	14258% 228g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	347% 59g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	41% 53.5g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	20.3% 14.7g	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	0% 0g	NA	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 11.5g	NA	g per day for Men 19-50 years
Fiber	718% 273g	79% 30g	38g per day for Men 19-50 years
Protein	327% 183g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1370% 16.4mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.85mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	364% 4.73mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1127% 338μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	218% 870μg	140% 560μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.67% 6mg	446% 401mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.7% 3.1mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	255% 2550mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	1356% 12mg	37.8% 0.34mg	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	716% 57.3mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	933% 3920mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	1079% 25mg	97% 2.23mg	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	917% 6420mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	239% 8130mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	395% 43.4mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	1.9% 69.6g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Flaxseed vs Cooked Chopped Frozen Broccoli:

• Flaxseed has 29.9 times more Vitamin B1, 2 times more Vitamin B2, 6.7 times more Vitamin B3, 3.6 times more Vitamin B5, 3.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 66.8 times more Vitamin C, 4.3 times more Vitamin E and 20.5 times more Vitamin K than Flaxseed.
• Both Flaxseed as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Flaxseed vs Cooked Chopped Frozen Broccoli:

• Flaxseed has 7.7 times more Calcium, 35.9 times more Copper, 9.4 times more Iron, 30.2 times more Magnesium, 11.1 times more Manganese, 13.1 times more Phosphorus, 5.7 times more Potassium, 36.3 times more Selenium, 2.7 times more Sodium and 15.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 13 times more Water than Flaxseed.

Comparison of macro-nutrients per 1 kilogram:

• Flaxseed has 19.1 times more Energy, 351.3 times more Fat, 203.5 times more Saturated Fat, 543.2 times more Omega 3, 454.1 times more Omega 6, 5.4 times more Carbohydrate, 9.1 times more Fiber and 5.9 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Flaxseed and Boiled Chopped Frozen Broccoli have similar amounts of Sugars per 1 kg.
• Both Flaxseed as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.