Comparing Nutrients in 7 ounces Broccoli Raab VS Flaxseed

Macros Ratio

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

Macro Nutrients

	Broccoli Raab	Flaxseed	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	36.5% 1060kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	86.3% 83.7g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	22.7% 7.27g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	2829% 45.3g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	44% 57.3g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 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	% 0.2g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 2.3g	g per day for Men 19-50 years
Fiber	14% 5.36g	143% 54g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Flaxseed	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	272% 3.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Flaxseed	Recommended Dietary Allowance
Calcium	21.4% 214mg	50.6% 506mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	185% 778mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	182% 1274mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	47.5% 1613mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.37% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Flaxseed per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Broccoli Raab vs Flaxseed:

• 7 ounces of Broccoli Raab have more Vitamin A, 33.7 times more Vitamin C, 5.2 times more Vitamin E and 52.1 times more Vitamin K than Flaxseed.
• While 7 oz of Flaxseed contain 10.1 times more Vitamin B1, 2.5 times more Vitamin B3, 3.1 times more Vitamin B5 and 2.8 times more Vitamin B6 than Raw Broccoli Raab.
• Both 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 Raw Broccoli Raab as well as Flaxseed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Flaxseed:

• 7 ounces of Broccoli Raab have 13.3 times more Water than Flaxseed.
• While 7 oz of Flaxseed contain 2.4 times more Calcium, 29 times more Copper, 2.7 times more Iron, 17.8 times more Magnesium, 6.3 times more Manganese, 8.8 times more Phosphorus, 4.1 times more Potassium, 25.4 times more Selenium and 5.6 times more Zinc than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Flaxseed contain 24.3 times more Energy, 86 times more Fat, 44.1 times more Saturated Fat, 120.7 times more Omega 3, 203.6 times more Omega 6, 10.1 times more Carbohydrate, 4.1 times more Sugars, 10.1 times more Fiber and 5.8 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Broccoli Raab VS Flaxseed

What are the health benefits of Broccoli Raab compared to Flaxseed?

Broccoli raab is a good source of vitamins A, C, and K, as well as fiber and antioxidants. It can support immune function, eye health, and bone health. Flaxseed, on the other hand, is high in omega-3 fatty acids, fiber, and lignans, which can help reduce inflammation, support heart health, and improve digestion. Both are nutritious options, but they offer different health benefits.

Can I lose weight easier by eating more Broccoli Raab or Flaxseed?

Both broccoli raab and flaxseed can be beneficial for weight loss, but they work in different ways. Broccoli raab is low in calories and high in fiber, which can help you feel full and satisfied, making it easier to consume fewer calories overall. Flaxseed is also high in fiber and contains healthy fats that can help promote satiety and support a healthy metabolism. Including a variety of nutrient-dense foods like broccoli raab and flaxseed in your diet, along with regular physical activity, can help support weight loss efforts.

Should I eat more Broccoli Raab or more Flaxseed to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both broccoli raab and flaxseed are nutritious options, but flaxseed is higher in protein and healthy fats, making it a better choice for muscle building. Incorporating flaxseed into your diet along with other plant-based protein sources like legumes, nuts, seeds, and whole grains can help support muscle growth and recovery.

What is the environmental impact of producing Broccoli Raab compared to Flaxseed?

Broccoli Raab has a lower environmental impact compared to Flaxseed. Broccoli Raab requires less water, land, and resources to produce, making it a more sustainable option. Additionally, Broccoli Raab is a seasonal vegetable that can be grown locally in many regions, further reducing its carbon footprint compared to Flaxseed, which is often imported from distant locations.