Comparing Nutrients in 500 calories Flaxseed VS Broccoli

Weight per 500 calories

• Flaxseed: 94g
• Broccoli: 1471g

Flaxseed has 15.7 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Flaxseed or Broccoli?

Macros Ratio

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

Macro Nutrients

	Flaxseed	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	40.7% 39.5g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.43g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	1335% 21.4g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	32.5% 5.53g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	75% 98g	130g per day for Men 19-50 years
Sugars	2% 1.45g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	% 1.08g	% 1.47g	g per day for Men 19-50 years
Fiber	67.3% 25.6g	101% 38.2g	38g per day for Men 19-50 years
Protein	30.6% 17g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.54mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.36% 4.03μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Broccoli	Recommended Dietary Allowance
Calcium	24% 239mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	80% 0.72mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	87.4% 367mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	101% 2.32mg	134% 3.1mg	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	86% 601mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	22.4% 761mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	43.2% 23.8μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Flaxseed has 1.5 times more Vitamin B1 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 11.4 times more Vitamin B2, 3.3 times more Vitamin B3, 9.1 times more Vitamin B5, 5.8 times more Vitamin B6, 11.4 times more Vitamin B9, 2334.9 times more Vitamin C, 39.5 times more Vitamin E and 371.1 times more Vitamin K than Flaxseed.
• Both Flaxseed as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Flaxseed vs Broccoli:

• Flaxseed has 1.6 times more Copper than Raw Broccoli.
• While Raw Broccoli contains 2.9 times more Calcium, 2 times more Iron, 1.3 times more Manganese, 1.6 times more Phosphorus, 6.1 times more Potassium, 1.5 times more Selenium, 17.3 times more Sodium, 1.5 times more Zinc and 201.5 times more Water than Flaxseed.
• Both Flaxseed and Raw Broccoli have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Flaxseed has 7.3 times more Fat, 2 times more Saturated Fat, 23.1 times more Omega 3 and 7.7 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 3.6 times more Carbohydrate, 17.2 times more Sugars, more Fructose, 1.5 times more Fiber and 2.4 times more Protein than Flaxseed.
• Both Flaxseed and Raw Broccoli have similar amounts of Energy per 500 kcal.
• Both Flaxseed as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.