Comparing Nutrients in 100 grams Flaxseed VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Flaxseed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	18.4% 534kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	43.5% 42g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.66g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	1426% 23g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	34.7% 5.9g	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.2% 29g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	2.14% 1.55g	2.03% 1.47g	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	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.15g	NA	g per day for Men 19-50 years
Fiber	72% 27.3g	7.9% 3g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	6.23% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.08mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.99mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.4% 0.47mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	113% 33.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.8% 87μg	14% 56μg	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	0.67% 0.6mg	44.6% 40mg	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	2.07% 0.31mg	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	73.4% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	25.5% 255mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	3.78% 0.034mg	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	71.6% 5.73mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	93% 392mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	9.7% 0.22mg	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	92% 642mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	24% 813mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	39.5% 4.34mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	0.19% 6.96g	2.45% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Flaxseed vs Cooked Chopped Frozen Broccoli:

• Flaxseed has 29.9 times more Vitamin B1, 2 times more Vitamin B2, 6.7 times more Vitamin B3, 3.6 times more Vitamin B5, 3.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 66.8 times more Vitamin C, 4.3 times more Vitamin E and 20.5 times more Vitamin K than Flaxseed.
• Both Flaxseed as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Flaxseed vs Cooked Chopped Frozen Broccoli:

• Flaxseed has 7.7 times more Calcium, 35.9 times more Copper, 9.4 times more Iron, 30.2 times more Magnesium, 11.1 times more Manganese, 13.1 times more Phosphorus, 5.7 times more Potassium, 36.3 times more Selenium, 2.7 times more Sodium and 15.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 13 times more Water than Flaxseed.

Comparison of macro-nutrients per 100 grams:

• Flaxseed has 19.1 times more Energy, 351.3 times more Fat, 203.5 times more Saturated Fat, 543.2 times more Omega 3, 454.1 times more Omega 6, 5.4 times more Carbohydrate, 9.1 times more Fiber and 5.9 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Flaxseed and Boiled Chopped Frozen Broccoli have similar amounts of Sugars per 100 g.
• Both Flaxseed as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.