Comparing Nutrients in 1 pound 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	83.5% 2422kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	197% 191g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	52% 16.6g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	6467% 103g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	158% 26.8g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	9.7% 7.03g	9.2% 6.67g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 5.2g	NA	g per day for Men 19-50 years
Fiber	326% 124g	36% 13.6g	38g per day for Men 19-50 years
Protein	148% 83g	25% 14g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 pound:

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