Comparing Nutrients in 1 pound Flaxseed VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Broccoli	27%	8%	65%

Macro Nutrients

	Flaxseed	Broccoli	Recommended Dietary Allowance
Energy	83.5% 2422kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	197% 191g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	52% 16.6g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	6467% 103g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	158% 26.8g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	23% 30g	130g per day for Men 19-50 years
Sugars	9.7% 7.03g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	% 5.2g	% 0.45g	g per day for Men 19-50 years
Fiber	326% 124g	31% 11.8g	38g per day for Men 19-50 years
Protein	148% 83g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	621% 7.46mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.4% 4.47mg	52% 2.6mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.5μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Broccoli	Recommended Dietary Allowance
Calcium	116% 1157mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	615% 5.53mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	423% 1778mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	489% 11.3mg	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	108% 3688mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	179% 19.7mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.85% 31.6g	11% 405g	3700g per day for Men 19-50 years

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

• Flaxseed has 23.2 times more Vitamin B1, 1.4 times more Vitamin B2, 4.8 times more Vitamin B3, 1.7 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 148.7 times more Vitamin C, 2.5 times more Vitamin E and 23.6 times more Vitamin K than Flaxseed.
• Both Flaxseed as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Flaxseed vs Broccoli:

• Flaxseed has 5.4 times more Calcium, 24.9 times more Copper, 7.8 times more Iron, 18.7 times more Magnesium, 11.8 times more Manganese, 9.7 times more Phosphorus, 2.6 times more Potassium, 10.2 times more Selenium and 10.6 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 12.8 times more Water than Flaxseed.
• Both Flaxseed and Raw Broccoli have similar amounts of Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Flaxseed has 15.7 times more Energy, 113.9 times more Fat, 32.1 times more Saturated Fat, 362.1 times more Omega 3, 120.5 times more Omega 6, 4.3 times more Carbohydrate, 10.5 times more Fiber and 6.5 times more Protein than Raw Broccoli.
• Both Flaxseed and Raw Broccoli have similar amounts of Sugars per 1 lb.
• Both Flaxseed as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.