Comparing Nutrients in 1 pound Flaxseed VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Flaxseed	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	83.5% 2422kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	197% 191g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	52% 16.6g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	6467% 103g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	158% 26.8g	0.99% 0.17g	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	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	621% 7.46mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.4% 4.47mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.5μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	116% 1157mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	615% 5.53mg	18% 0.16mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	423% 1778mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	489% 11.3mg	50.5% 1.16mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	108% 3688mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	179% 19.7mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.85% 31.6g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed VS Frozen Broccoli Spears per 1 lb

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

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

• 1 pound of Flaxseed has 22.8 times more Vitamin B1, 1.4 times more Vitamin B2, 6.7 times more Vitamin B3, 4.1 times more Vitamin B5 and 2.7 times more Vitamin B6 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Vitamin A, 113.8 times more Vitamin C, 4.4 times more Vitamin E and 23.6 times more Vitamin K than Flaxseed.
• Both Flaxseed and Frozen Broccoli Spears provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Flaxseed have insufficient amounts of Vitamin A and Vitamin C
• Both Flaxseed as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Flaxseed vs Frozen Broccoli Spears:

• 1 pound of Flaxseed has 6.2 times more Calcium, 33.9 times more Copper, 8 times more Iron, 24.5 times more Magnesium, 9.7 times more Manganese, 10.9 times more Phosphorus, 3.3 times more Potassium, 13.4 times more Selenium, 1.8 times more Sodium and 12.8 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 13 times more Water than Flaxseed.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Flaxseed has 18.4 times more Energy, 124 times more Fat, 70.4 times more Saturated Fat, 182.5 times more Omega 3, 159.5 times more Omega 6, 5.4 times more Carbohydrate, 9.1 times more Fiber and 6 times more Protein than Frozen Broccoli Spears.
• Both Flaxseed and Frozen Broccoli Spears offer comparable quantities of Sugars per one pound.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6