Comparing Nutrients in 7 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	1.7% 49.6kcal	36.5% 1060kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	86.3% 83.7g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	22.7% 7.27g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	2829% 45.3g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	69% 11.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	44% 57.3g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	4.24% 3.08g	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	0.66% 0.48g	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	% 0.46g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 2.3g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	143% 54g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Flaxseed	Recommended Dietary Allowance
Vitamin A	50% 450μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	272% 3.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	224% 67μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35.2% 141μg	43% 173μg	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	81.6% 73.4mg	1.32% 1.2mg	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	33.5% 5.02mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Flaxseed	Recommended Dietary Allowance
Calcium	23.4% 234mg	50.6% 506mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	269% 2.42mg	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	31.5% 2.52mg	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	185% 778mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	214% 4.93mg	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	23.2% 163mg	182% 1274mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	47.5% 1613mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.37% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Flaxseed per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of Flaxseed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Flaxseed:

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Flaxseed:

• 7 ounces of Cooked Broccoli Raab have 1.9 times more Sodium and 13.1 times more Water than Flaxseed.
• While 7 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 7 ounces:

• 7 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.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6