Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Flaxseed	13%	67%	20%

Macro Nutrients

	Cooked Broccoli Raab	Flaxseed	Recommended Dietary Allowance
Energy	3.9% 113kcal	83.5% 2422kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	197% 191g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	6467% 103g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	11% 14g	101% 131g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 5.2g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	326% 124g	38g per day for Men 19-50 years
Protein	31% 17.4g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Flaxseed	Recommended Dietary Allowance
Vitamin A	114% 1030μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	621% 7.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	89.4% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Flaxseed	Recommended Dietary Allowance
Calcium	53.5% 535mg	116% 1157mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	72% 5.76mg	325% 26mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	423% 1778mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	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	53% 372mg	416% 2912mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	108% 3688mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	179% 19.7mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.85% 31.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Flaxseed per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab versus 1 lb of Flaxseed to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Cooked Broccoli Raab has more Vitamin A, 61.7 times more Vitamin C, 8.2 times more Vitamin E and 59.5 times more Vitamin K than Flaxseed.
• While 1 lb of Flaxseed contains 9.7 times more Vitamin B1, 1.5 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.2 times more Vitamin B6 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Flaxseed provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Flaxseed have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Flaxseed have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Flaxseed:

• 1 pound of Cooked Broccoli Raab has 1.9 times more Sodium and 13.1 times more Water than Flaxseed.
• While 1 lb of Flaxseed contains 2.2 times more Calcium, 16.3 times more Copper, 4.5 times more Iron, 14.5 times more Magnesium, 6.5 times more Manganese, 7.8 times more Phosphorus, 2.4 times more Potassium, 19.5 times more Selenium and 8 times more Zinc than Cooked Broccoli Raab.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Flaxseed contains 21.4 times more Energy, 81.1 times more Fat, 41.2 times more Saturated Fat, 113.5 times more Omega 3, 190.4 times more Omega 6, 9.3 times more Carbohydrate, 2.5 times more Sugars, 9.8 times more Fiber and 4.8 times more Protein than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6