Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Flaxseed

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Flaxseed	Recommended Dietary Allowance
Energy	4.38% 127kcal	83.5% 2422kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	197% 191g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	6467% 103g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	158% 26.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	101% 131g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	9.7% 7.03g	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	0% 0g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 5.2g	g per day for Men 19-50 years
Fiber	36% 13.6g	326% 124g	38g per day for Men 19-50 years
Protein	25% 14g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Flaxseed	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	621% 7.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	89.4% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	511% 153μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	63.5% 254μg	99% 395μg	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	202% 182mg	3.02% 2.72mg	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	40% 6mg	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Flaxseed	Recommended Dietary Allowance
Calcium	15% 150mg	116% 1157mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	615% 5.53mg	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	34.6% 2.77mg	325% 26mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	423% 1778mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	489% 11.3mg	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	31.8% 222mg	416% 2912mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	108% 3688mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	179% 19.7mg	11mg per day for Men 19-50 years
Water	11% 411g	0.85% 31.6g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Broccoli has more Vitamin A, 66.8 times more Vitamin C, 4.3 times more Vitamin E and 20.5 times more Vitamin K than Flaxseed.
• While Flaxseed contains 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.
• Both Boiled Chopped Frozen Broccoli as well as Flaxseed have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled Chopped Frozen Broccoli has 13 times more Water than Flaxseed.
• While Flaxseed contains 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.

Comparison of macro-nutrients per 1 pound:

• Flaxseed contains 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 Boiled Chopped Frozen Broccoli and Flaxseed have similar amounts of Sugars per 1 lb.
• Both Boiled Chopped Frozen Broccoli as well as Flaxseed have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.