Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Flaxseed	13%	67%	20%

Macro Nutrients

	Cooked Broccoli Raab	Flaxseed	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	26% 757kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	61.6% 59.8g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	16.2% 5.2g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	2021% 32.3g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	49.2% 8.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	31.5% 41g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	3.03% 2.2g	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	0.47% 0.34g	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	% 0.33g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 1.63g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	102% 38.7g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Flaxseed	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	160% 48μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 101μg	31% 123μg	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	58.3% 52.4mg	0.94% 0.85mg	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	24% 3.6mg	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Flaxseed	Recommended Dietary Allowance
Calcium	16.7% 167mg	36% 361mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	192% 1.73mg	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	22.5% 1.8mg	102% 8.12mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	132% 556mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	153% 3.5mg	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	16.6% 116mg	130% 910mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	34% 1152mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.27% 9.87g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Flaxseed per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Flaxseed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Flaxseed:

• 5 ounces of Cooked Broccoli Raab have more Vitamin A, 61.7 times more Vitamin C, 8.2 times more Vitamin E and 59.5 times more Vitamin K than Flaxseed.
• While 5 oz of Flaxseed contain 9.7 times more Vitamin B1, 1.5 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.2 times more Vitamin B6 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Flaxseed provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Flaxseed have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Flaxseed have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Flaxseed:

• 5 ounces of Cooked Broccoli Raab have 1.9 times more Sodium and 13.1 times more Water than Flaxseed.
• While 5 oz of Flaxseed contain 2.2 times more Calcium, 16.3 times more Copper, 4.5 times more Iron, 14.5 times more Magnesium, 6.5 times more Manganese, 7.8 times more Phosphorus, 2.4 times more Potassium, 19.5 times more Selenium and 8 times more Zinc than Cooked Broccoli Raab.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Flaxseed contain 21.4 times more Energy, 81.1 times more Fat, 41.2 times more Saturated Fat, 113.5 times more Omega 3, 190.4 times more Omega 6, 9.3 times more Carbohydrate, 2.5 times more Sugars, 9.8 times more Fiber and 4.8 times more Protein than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6