Comparing Nutrients in 500 calories Flaxseed Oil with sliced flaxseedVS Boiled Broccoli

Weight per 500 calories

Flaxseed Oil with sliced flaxseed

57g

Boiled Broccoli

1429g

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 500 calories - Flaxseed Oil with sliced flaxseed or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Flaxseed Oil with sliced flaxseed

100%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Flaxseed Oil with sliced flaxseedvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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58%56.4g

Fat

6.04%5.86g

56.4 gvs5.86 g

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

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16%5.15g

Saturated Fat

3.53%1.13g

5.15 gvs1.13 g

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

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1742%28g

Omega 3

106%1.7g

28 gvs1.7 g

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

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53%9g

Omega 6

4.3%0.73g

9 gvs0.73 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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0.17%0.22g

Carbohydrate

79%103g

0.22 gvs103 g

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

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Sugars

27.4%20g

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

NA gvs20 g

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

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Fructose

14.6%10.6g

≤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 gvs10.6 g

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

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Glucose

%7g

NA gvs7 g

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

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Sucrose

%1.14g

NA gvs1.14 g

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

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Fiber

124%47g

NA gvs47 g

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

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0.38%0.21g

Protein

60.7%34g

0.21 gvs34 g

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

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Vitamins

Flaxseed Oil with sliced flaxseedvs Boiled Broccoli

Vitamin A

122%1100μg

RAE, retinol activity equivalents

NA μgvs1100 μg

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

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Vitamin B1

75%0.9mg

Thiamine

NA mgvs0.9 mg

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

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Vitamin B2

135%1.76mg

Riboflavin

NA mgvs1.76 mg

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

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Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

NA mgvs7.9 mg

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

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Vitamin B5

176%8.8mg

Pantothenic acid

NA mgvs8.8 mg

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

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Vitamin B6

220%2.86mg

Pyridoxine

NA mgvs2.86 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

386%1543μg

Folates and Folic Acid

NA μgvs1543 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

1030%927mg

Ascorbic acid

NA mgvs927 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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2.7%0.4mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

0.4 mgvs20.7 mg

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

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1.57%1.88μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

1.88 μgvs2016 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

0.51%5.13mg

Calcium

57%571mg

5.13 mgvs571 mg

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

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4.24%0.038mg

Copper

97%0.87mg

0.038 mgvs0.87 mg

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

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Fluoride

1.43%57μg

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

NA μgvs57 μg

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

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2.42%0.19mg

Iron

120%9.57mg

0.19 mgvs9.57 mg

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

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2.03%8.54mg

Magnesium

71.4%300mg

8.54 mgvs300 mg

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

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3.5%0.08mg

Manganese

120%2.77mg

0.08 mgvs2.77 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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2.2%15.4mg

Phosphorus

137%957mg

15.4 mgvs957 mg

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

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0.52%17.7mg

Potassium

123%4186mg

17.7 mgvs4186 mg

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

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Selenium

41.6%23μg

NA μgvs23 μg

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

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0.23%3.4mg

Sodium

39%586mg

3.4 mgvs586 mg

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

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1.6%0.18mg

Zinc

58.4%6.43mg

0.18 mgvs6.43 mg

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

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0.002%0.091g

Water

34.5%1275g

0.091 gvs1275 g

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

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Lets compare vitamin content per 500 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 500 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 500 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 500 kcal.
Both Flaxseed Oil with added sliced flaxseed as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories Flaxseed Oil with sliced flaxseedVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Flaxseed Oil with sliced flaxseed or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: