Comparing Nutrients in 7 ounces Flaxseed VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Flaxseed	Boiled Broccoli	Recommended Dietary Allowance
Energy	36.5% 1060kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	86.3% 83.7g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	22.7% 7.27g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	2829% 45.3g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	69% 11.7g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.3g	11% 14.2g	130g per day for Men 19-50 years
Sugars	4.24% 3.08g	3.8% 2.76g	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% 0g	2.03% 1.47g	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	% 0.79g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 2.3g	% 0.16g	g per day for Men 19-50 years
Fiber	143% 54g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	65% 36.3g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	272% 3.26mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.2% 0.94mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	224% 67μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 173μg	53.6% 214μg	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	1.32% 1.2mg	143% 129mg	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	4.1% 0.62mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.53μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Boiled Broccoli	Recommended Dietary Allowance
Calcium	50.6% 506mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	142% 11.4mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	185% 778mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	16.7% 0.38mg	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	182% 1274mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	47.5% 1613mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	78.3% 8.6mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.37% 14g	4.8% 177g	3700g per day for Men 19-50 years

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

• Flaxseed has 26.1 times more Vitamin B1, 1.3 times more Vitamin B2, 5.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.4 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 108.2 times more Vitamin C, 4.7 times more Vitamin E and 32.8 times more Vitamin K than Flaxseed.
• Both Flaxseed and Boiled and Drained Broccoli have similar amounts of Vitamin B9 per 7 oz.
• Both Flaxseed as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Flaxseed vs Boiled Broccoli:

• Flaxseed has 6.4 times more Calcium, 20 times more Copper, 8.6 times more Iron, 18.7 times more Magnesium, 12.8 times more Manganese, 9.6 times more Phosphorus, 2.8 times more Potassium, 15.9 times more Selenium and 9.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Sodium and 12.8 times more Water than Flaxseed.

Comparison of macro-nutrients per 7 ounces:

• Flaxseed has 15.3 times more Energy, 102.8 times more Fat, 46.4 times more Saturated Fat, 191.7 times more Omega 3, 115.7 times more Omega 6, 4 times more Carbohydrate, 8.3 times more Fiber and 7.7 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Fructose than Flaxseed.
• Both Flaxseed and Boiled and Drained Broccoli have similar amounts of Sugars per 7 oz.
• Both Flaxseed as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.