Comparing Nutrients in 500 calories Flaxseed Oil with sliced flaxseedVS Cooked Chopped Frozen Broccoli

Weight per 500 calories

Flaxseed Oil with sliced flaxseed

57g

Cooked Chopped Frozen Broccoli

1786g

Flaxseed Oil with sliced flaxseed has 31.4 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has very high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Flaxseed Oil with sliced flaxseed

100%

Cooked Chopped Frozen Broccoli

36%

61%

500 kcal ▼

Macro Nutrients

Flaxseed Oil with sliced flaxseedvs Cooked Chopped Frozen 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

2.2%2.14g

56.4 gvs2.14 g

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

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16%5.15g

Saturated Fat

1%0.32g

5.15 gvs0.32 g

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

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1742%28g

Omega 3

47%0.75g

28 gvs0.75 g

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

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53%9g

Omega 6

1.37%0.23g

9 gvs0.23 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

73.5%96g

0.22 gvs96 g

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

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Sugars

36.2%26.3g

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

NA gvs26.3 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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Fiber

141%53.6g

NA gvs53.6 g

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

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0.38%0.21g

Protein

99%55.4g

0.21 gvs55.4 g

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

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Vitamins

Flaxseed Oil with sliced flaxseedvs Cooked Chopped Frozen Broccoli

Vitamin A

101%911μg

RAE, retinol activity equivalents

NA μgvs911 μg

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

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Vitamin B1

82%0.98mg

Thiamine

NA mgvs0.98 mg

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

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Vitamin B2

111%1.45mg

Riboflavin

NA mgvs1.45 mg

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

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Vitamin B3

51%8.18mg

Niacin, nicotinic acid, niacinamide

NA mgvs8.18 mg

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

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Vitamin B5

98%4.9mg

Pantothenic acid

NA mgvs4.9 mg

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

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Vitamin B6

179%2.32mg

Pyridoxine

NA mgvs2.32 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

250%1000μg

Folates and Folic Acid

NA μgvs1000 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

796%716mg

Ascorbic acid

NA mgvs716 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

157%23.6mg

Tocopherols and Tocotrienols

0.4 mgvs23.6 mg

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

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1.57%1.88μg

Vitamin K

1311%1573μg

Phytomenadione or phylloquinone

1.88 μgvs1573 μg

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

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Minerals

Flaxseed Oil with sliced flaxseedvs Cooked Chopped Frozen Broccoli

0.51%5.13mg

Calcium

59%589mg

5.13 mgvs589 mg

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

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4.24%0.038mg

Copper

67.5%0.61mg

0.038 mgvs0.61 mg

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

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Fluoride

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

NA μgvsNA μg

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

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2.42%0.19mg

Iron

136%11mg

0.19 mgvs11 mg

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

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2.03%8.54mg

Magnesium

55.3%232mg

8.54 mgvs232 mg

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

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3.5%0.08mg

Manganese

173%4mg

0.08 mgvs4 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

125%875mg

15.4 mgvs875 mg

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

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0.52%17.7mg

Potassium

74.6%2536mg

17.7 mgvs2536 mg

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

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Selenium

22.7%12.5μg

NA μgvs12.5 μg

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

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0.23%3.4mg

Sodium

13%196mg

3.4 mgvs196 mg

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

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1.6%0.18mg

Zinc

45.5%5mg

0.18 mgvs5 mg

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

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0.002%0.091g

Water

43.8%1620g

0.091 gvs1620 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 Cooked Chopped Frozen Broccoli:

Boiled Chopped Frozen Broccoli contains 58.3 times more Vitamin E and 837.1 times more Vitamin K than Flaxseed Oil with added sliced flaxseed.

Comparing minerals per 500 calories for Flaxseed Oil with sliced flaxseed vs Cooked Chopped Frozen Broccoli:

Boiled Chopped Frozen Broccoli contains 115 times more Calcium, 15.9 times more Copper, 56.3 times more Iron, 27.2 times more Magnesium, 49.6 times more Manganese, 56.9 times more Phosphorus, 143.6 times more Potassium, 57.5 times more Sodium, 28.3 times more Zinc and 17779.5 times more Water than Flaxseed Oil with added sliced flaxseed.

Comparison of macro-nutrients per 500 calories:

Flaxseed Oil with added sliced flaxseed has 26.3 times more Fat, 16 times more Saturated Fat, 37.2 times more Omega 3 and 38.7 times more Omega 6 than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 430.2 times more Carbohydrate and 262.7 times more Protein than Flaxseed Oil with added sliced flaxseed.
Both Flaxseed Oil with added sliced flaxseed and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 500 kcal.
Both Flaxseed Oil with added sliced flaxseed as well as Boiled Chopped Frozen 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 DressingCooked Chopped Frozen BroccoliVS Light Mayonnaise-type Salad DressingFlaxseed Oil with sliced flaxseedVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Frozen Broccoli Spears

Compare Foods

Comparing Nutrients in 500 calories Flaxseed Oil with sliced flaxseedVS Cooked Chopped Frozen Broccoli

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: