Comparing Nutrients in 500 calories Flaxseed VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Flaxseed: 94g
• Cooked Chopped Frozen Broccoli: 1786g

Flaxseed has 19.1 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has very high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Flaxseed or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	40.7% 39.5g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.43g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	1335% 21.4g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	32.5% 5.53g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	73.5% 96g	130g per day for Men 19-50 years
Sugars	2% 1.45g	36.2% 26.3g	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	% 0.37g	NA	g per day for Men 19-50 years
Sucrose	% 1.08g	NA	g per day for Men 19-50 years
Fiber	67.3% 25.6g	141% 53.6g	38g per day for Men 19-50 years
Protein	30.6% 17g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.54mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	179% 2.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	105% 31.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20.4% 81.5μg	250% 1000μg	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	0.62% 0.56mg	796% 716mg	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	1.94% 0.29mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.36% 4.03μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	24% 239mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	67.5% 0.61mg	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	67% 5.37mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	87.4% 367mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	101% 2.32mg	173% 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	86% 601mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	22.4% 761mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	43.2% 23.8μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	43.8% 1620g	3700g per day for Men 19-50 years

Flaxseed VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Flaxseed or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 500 calories of Flaxseed vs Cooked Chopped Frozen Broccoli:

• 500 calories of Flaxseed have 1.6 times more Vitamin B1 than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain more Vitamin A, 9.6 times more Vitamin B2, 2.8 times more Vitamin B3, 5.3 times more Vitamin B5, 5.2 times more Vitamin B6, 12.3 times more Vitamin B9, 1274.6 times more Vitamin C, 81.2 times more Vitamin E and 390.7 times more Vitamin K than Flaxseed.
• 500 calories of Flaxseed have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Flaxseed as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Flaxseed vs Cooked Chopped Frozen Broccoli:

• 500 calories of Flaxseed have 1.9 times more Copper, 1.6 times more Magnesium and 1.9 times more Selenium than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 2.5 times more Calcium, 2 times more Iron, 1.7 times more Manganese, 1.5 times more Phosphorus, 3.3 times more Potassium, 7 times more Sodium and 248.6 times more Water than Flaxseed.
• Both Flaxseed and Cooked Chopped Frozen Broccoli contain similar levels of Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Flaxseed have 18.4 times more Fat, 10.7 times more Saturated Fat, 28.5 times more Omega 3 and 23.8 times more Omega 6 than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 3.5 times more Carbohydrate, 18.1 times more Sugars, 2.1 times more Fiber and 3.2 times more Protein than Flaxseed.
• Both Flaxseed and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6