Comparing Nutrients in 300 calories Flaxseed Oil with sliced flaxseedVS Boiled Broccoli

Weight per 300 calories

Flaxseed Oil with sliced flaxseed

34.2g

Boiled Broccoli

857g

Flaxseed Oil with sliced flaxseed has 25.1 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Flaxseed Oil with sliced flaxseed or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Flaxseed Oil with sliced flaxseed

100%

Boiled Broccoli

23%

68%

300 kcal ▼

Macro Nutrients

Flaxseed Oil with sliced flaxseedvs Boiled Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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35%34g

Fat

3.62%3.5g

34 gvs3.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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9.66%3.1g

Saturated Fat

2.1%0.68g

3.1 gvs0.68 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1045%16.7g

Omega 3

63.8%1g

16.7 gvs1 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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31.7%5.4g

Omega 6

2.57%0.44g

5.4 gvs0.44 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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0.1%0.13g

Carbohydrate

47.3%61.5g

0.13 gvs61.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

16.4%12g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs12 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

8.75%6.34g

≤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]

NA gvs6.34 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%4.2g

NA gvs4.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.69g

NA gvs0.69 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

74.4%28.3g

NA gvs28.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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0.23%0.13g

Protein

36.4%20.4g

0.13 gvs20.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Oils and Fats rich in Protein Buy premium vegan protein powder

Vitamins

Flaxseed Oil with sliced flaxseedvs Boiled Broccoli

Vitamin A

73.3%660μg

RAE, retinol activity equivalents

NA μgvs660 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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Vitamin B1

45%0.54mg

Thiamine

NA mgvs0.54 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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Vitamin B2

81%1.05mg

Riboflavin

NA mgvs1.05 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B3

29.6%4.74mg

Niacin, nicotinic acid, niacinamide

NA mgvs4.74 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

106%5.3mg

Pantothenic acid

NA mgvs5.3 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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Vitamin B6

132%1.7mg

Pyridoxine

NA mgvs1.7 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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Vitamin B9

231%926μg

Folates and Folic Acid

NA μgvs926 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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Vitamin C

618%556mg

Ascorbic acid

NA mgvs556 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.6%0.24mg

Vitamin E

83%12.4mg

Tocopherols and Tocotrienols

0.24 mgvs12.4 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.94%1.13μg

Vitamin K

1008%1209μg

Phytomenadione or phylloquinone

1.13 μgvs1209 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Flaxseed Oil with sliced flaxseedvs Boiled Broccoli

0.31%3.08mg

Calcium

34.3%343mg

3.08 mgvs343 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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2.54%0.023mg

Copper

58%0.52mg

0.023 mgvs0.52 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.86%34.3μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs34.3 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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1.45%0.12mg

Iron

71.8%5.74mg

0.12 mgvs5.74 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.22%5.13mg

Magnesium

43%180mg

5.13 mgvs180 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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2.1%0.048mg

Manganese

72.3%1.66mg

0.048 mgvs1.66 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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1.3%9.23mg

Phosphorus

82%574mg

9.23 mgvs574 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.31%10.6mg

Potassium

74%2511mg

10.6 mgvs2511 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

25%13.7μg

NA μgvs13.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.14%2.05mg

Sodium

23.4%351mg

2.05 mgvs351 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.96%0.11mg

Zinc

35%3.86mg

0.11 mgvs3.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.001%0.055g

Water

20.7%765g

0.055 gvs765 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Flaxseed Oil with sliced flaxseed vs Boiled Broccoli:

Boiled and Drained Broccoli contains 51.2 times more Vitamin E and 1072.6 times more Vitamin K than Flaxseed Oil with added sliced flaxseed.

Comparing minerals per 300 calories for Flaxseed Oil with sliced flaxseed vs Boiled Broccoli:

Boiled and Drained Broccoli contains 111.5 times more Calcium, 22.8 times more Copper, 49.4 times more Iron, 35.1 times more Magnesium, 34.5 times more Manganese, 62.2 times more Phosphorus, 237.1 times more Potassium, 171.4 times more Sodium, 36.4 times more Zinc and 13993.1 times more Water than Flaxseed Oil with added sliced flaxseed.

Comparison of macro-nutrients per 300 calories:

Flaxseed Oil with added sliced flaxseed has 9.6 times more Fat, 4.6 times more Saturated Fat, 16.4 times more Omega 3 and 12.3 times more Omega 6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 461.8 times more Carbohydrate and 161.4 times more Protein than Flaxseed Oil with added sliced flaxseed.
Both Flaxseed Oil with added sliced flaxseed and Boiled and Drained Broccoli have similar amounts of Energy per 300 kcal.
Both Flaxseed Oil with added sliced flaxseed as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Flaxseed Oil with sliced flaxseedVS Light Mayonnaise-type Salad DressingBoiled BroccoliVS Light Mayonnaise-type Salad DressingFlaxseed Oil with sliced flaxseedVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 300 calories Flaxseed Oil with sliced flaxseedVS Boiled Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Flaxseed Oil with sliced flaxseed or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: