Comparing Nutrients in 7 ounces Organic FLAX PLUS flakes VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Organic FLAX PLUS flakes	12%	12%	76%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Organic FLAX PLUS flakes	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	24% 695kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	187% 3g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	17.5% 3g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	4.02% 2.9g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	86.7% 33g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	42.2% 23.6g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Organic FLAX PLUS flakes	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.78% 0.14mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	46.6% 187μg	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% 0mg	151% 136mg	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	17% 2.52mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Organic FLAX PLUS flakes	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	11% 109mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	7.94% 0.071mg	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	146% 11.7mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	22% 0.51mg	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	130% 913mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	29.2% 994mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	60.6% 909mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Organic FLAX PLUS flakes VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Organic FLAX PLUS flakes versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Organic FLAX PLUS flakes vs Frozen Broccoli Spears:

• 7 ounces of Organic FLAX PLUS flakes have 1.8 times more Vitamin B1 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin A, 11.4 times more Vitamin B2, 2.1 times more Vitamin B3, 3.5 times more Vitamin B5, 5.8 times more Vitamin B6, 15.7 times more Vitamin B9, more Vitamin C and 338 times more Vitamin K than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• Both Organic FLAX PLUS flakes and Frozen Broccoli Spears provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Organic FLAX PLUS flakes have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Organic FLAX PLUS flakes vs Frozen Broccoli Spears:

• 7 ounces of Organic FLAX PLUS flakes have 1.3 times more Calcium, 2.5 times more Copper, 8.2 times more Iron, 1.8 times more Magnesium, 7.8 times more Phosphorus, 2 times more Potassium and 26.9 times more Sodium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.4 times more Manganese and 26.6 times more Water than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• Both Organic FLAX PLUS flakes and Frozen Broccoli Spears contain similar levels of Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Organic FLAX PLUS flakes have 12.1 times more Energy, 16.1 times more Fat, 12 times more Omega 3, 40.6 times more Omega 6, 14.1 times more Carbohydrate, 8.3 times more Sugars, 5.5 times more Fiber and 3.9 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6