Comparing Nutrients in 300 calories Broccoli Raab VS Flaxseed

Weight per 300 calories

• Broccoli Raab: 1364g
• Flaxseed: 56.2g

Flaxseed has 24.3 times more energy per unit of mass than Raw Broccoli Raab, which is very high in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Broccoli Raab or Flaxseed?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Flaxseed	13%	67%	20%

Macro Nutrients

	Broccoli Raab	Flaxseed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	24.4% 23.7g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	6.43% 2.06g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	801% 13g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	19.5% 3.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	12.5% 16.2g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	1.2% 0.87g	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	3.2% 2.3g	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	% 1.36g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 0.65g	g per day for Men 19-50 years
Fiber	97% 37g	40.4% 15.3g	38g per day for Men 19-50 years
Protein	77% 43.2g	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Flaxseed	Recommended Dietary Allowance
Vitamin A	198% 1786μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	77% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	6.96% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	63.3% 19μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	283% 1132μg	12.2% 49μg	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	306% 275mg	0.37% 0.34mg	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	147% 22mg	1.16% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Flaxseed	Recommended Dietary Allowance
Calcium	147% 1473mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	76% 0.69mg	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	365% 29mg	40.2% 3.2mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	60.6% 1.4mg	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	142% 995mg	51.5% 361mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	13.4% 457mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	1.12% 17mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	34% 1262g	0.11% 3.9g	3700g per day for Men 19-50 years

Broccoli Raab VS Flaxseed Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli Raab or Flaxseed?

Lets compare vitamin content per 300 calories of Broccoli Raab vs Flaxseed:

• 300 calories of Broccoli Raab have more Vitamin A, 2.4 times more Vitamin B1, 19.4 times more Vitamin B2, 9.6 times more Vitamin B3, 7.9 times more Vitamin B5, 8.8 times more Vitamin B6, 23.2 times more Vitamin B9, 817.2 times more Vitamin C, 126.8 times more Vitamin E and 1264.4 times more Vitamin K than Flaxseed.
• 300 calories of Flaxseed have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Flaxseed have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Broccoli Raab vs Flaxseed:

• 300 calories of Broccoli Raab have 10.3 times more Calcium, 9.1 times more Iron, 1.4 times more Magnesium, 3.9 times more Manganese, 2.8 times more Phosphorus, 5.9 times more Potassium, 26.7 times more Sodium, 4.3 times more Zinc and 322.8 times more Water than Flaxseed.
• Both Broccoli Raab and Flaxseed contain similar levels of Copper and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have 2.4 times more Carbohydrate, 6 times more Sugars, 2.4 times more Fiber and 4.2 times more Protein than Flaxseed.
• While 300 kcal of Flaxseed contain 3.5 times more Fat, 1.8 times more Saturated Fat, 5 times more Omega 3 and 8.4 times more Omega 6 than Raw Broccoli Raab.
• Both Broccoli Raab and Flaxseed offer comparable quantities of Energy per 300 calories.
• 300 calories of Broccoli Raab provide inadequate amounts of Omega 6