Comparing Nutrients in 100 calories Broccoli Raab VS Toasted Sunflower Seeds

Weight per 100 calories

• Broccoli Raab: 455g
• Toasted Sunflower Seeds: 16g

Toasted Sunflower Seed Kernels no Salt have 28.1 times more energy per unit of mass than Raw Broccoli Raab, which is very high in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 100 calories - Broccoli Raab or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Broccoli Raab	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.23g	9.46% 9.18g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	53.7% 0.86g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	35.5% 6.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.97% 13g	2.56% 3.33g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	NA	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	1.07% 0.77g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.3% 12.3g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	4.96% 2.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	66% 595μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.4% 0.74mg	4.38% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.55mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.46mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.8% 0.78mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	94% 377μg	9.6% 38.4μg	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	102% 92mg	0.25% 0.23mg	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	49% 7.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	848% 1018μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	49% 491mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	21.2% 0.19mg	33% 0.3mg	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	122% 9.73mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	15% 0.34mg	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	47.4% 332mg	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	26.2% 891mg	2.33% 79.3mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	NA	55μg per day for Men 19-50 years
Sodium	10% 150mg	0.032% 0.48mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	11.4% 421g	0.004% 0.16g	3700g per day for Men 19-50 years

Broccoli Raab VS Toasted Sunflower Seeds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Broccoli Raab or Toasted Sunflower Seeds?

Lets compare vitamin content per 100 calories of Broccoli Raab vs Toasted Sunflower Seeds:

• 100 calories of Broccoli Raab have more Vitamin A, 14 times more Vitamin B1, 12.7 times more Vitamin B2, 8.2 times more Vitamin B3, 1.3 times more Vitamin B5, 6 times more Vitamin B6, 9.8 times more Vitamin B9 and 406 times more Vitamin C than Toasted Sunflower Seeds.
• 100 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Broccoli Raab vs Toasted Sunflower Seeds:

• 100 calories of Broccoli Raab have 53.3 times more Calcium, 8.8 times more Iron, 4.8 times more Magnesium, 5.3 times more Manganese, 1.8 times more Phosphorus, 11.2 times more Potassium, 309.5 times more Sodium, 4.1 times more Zinc and 2604 times more Water than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Copper than Raw Broccoli Raab.
• 100 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Broccoli Raab have 67.3 times more Omega 3, 3.9 times more Carbohydrate, 6.6 times more Fiber and 5.2 times more Protein than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 4.1 times more Fat, 2.5 times more Saturated Fat and 45.8 times more Omega 6 than Raw Broccoli Raab.
• Both Broccoli Raab and Toasted Sunflower Seeds offer comparable quantities of Energy per 100 calories.
• 100 calories of Broccoli Raab provide inadequate amounts of Omega 6
• 100 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3