Comparing Nutrients in 7 ounces Flaxseed Oil with sliced flaxseed VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Flaxseed Oil with sliced flaxseed	0%	100%	0%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Flaxseed Oil with sliced flaxseed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	60% 1742kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	203% 196g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	6069% 97g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	184% 31.3g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0.6% 0.77g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	1.3% 0.73g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Flaxseed Oil with sliced flaxseed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	20% 0.26mg	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	NA	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	88.4% 79.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.4% 1.4mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed Oil with sliced flaxseed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.8% 18mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	7.5% 0.067mg	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	8.43% 0.67mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	19.2% 0.44mg	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	7.65% 53.6mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	1.8% 61.5mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.009% 0.32g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed Oil with sliced flaxseed VS Cooked Chopped Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Flaxseed Oil with sliced flaxseed versus 7 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Flaxseed Oil with sliced flaxseed vs Cooked Chopped Frozen Broccoli:

• 7 oz of Boiled Chopped Frozen Broccoli contain 1.9 times more Vitamin E and 26.7 times more Vitamin K than Flaxseed Oil with added sliced flaxseed.

Comparing minerals per 7 ounces for Flaxseed Oil with sliced flaxseed vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Flaxseed Oil with sliced flaxseed have 2 times more Copper than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 3.7 times more Calcium, 1.8 times more Iron, 1.6 times more Manganese, 1.8 times more Phosphorus, 4.6 times more Potassium and 567 times more Water than Flaxseed Oil with added sliced flaxseed.
• Both Flaxseed Oil with sliced flaxseed and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium and Zinc per seven ounces.
• 7 ounces of Flaxseed Oil with sliced flaxseed lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Flaxseed Oil with sliced flaxseed have 31.4 times more Energy, 825.1 times more Fat, 502.6 times more Saturated Fat, 1165 times more Omega 3 and 1214 times more Omega 6 than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 13.7 times more Carbohydrate and 8.4 times more Protein than Flaxseed Oil with added sliced flaxseed.
• 7 ounces of Flaxseed Oil with sliced flaxseed provide inadequate amounts of Carbohydrate and Protein
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6