Comparing Nutrients in 14 ounces Boiled Broccoli VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Boiled Broccoli	Sunflower Seeds	Recommended Dietary Allowance
Energy	4.8% 139kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	61% 79.4g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	14.3% 10.4g	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	4.05% 2.94g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	% 9.92g	g per day for Men 19-50 years
Fiber	34.5% 13g	90% 34g	38g per day for Men 19-50 years
Protein	17% 9.45g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	34% 306μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	411% 5.34mg	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	107% 429μg	225% 901μg	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	286% 258mg	6.17% 5.56mg	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	38.4% 5.75mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Sunflower Seeds	Recommended Dietary Allowance
Calcium	16% 159mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	794% 7.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	336% 7.74mg	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	38% 266mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	180% 20mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Sunflower Seeds:

• Boiled and Drained Broccoli has 25.7 times more Vitamin A, 46.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 23.5 times more Vitamin B1, 2.9 times more Vitamin B2, 15.1 times more Vitamin B3, 1.8 times more Vitamin B5, 6.7 times more Vitamin B6, 2.1 times more Vitamin B9 and 24.3 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Sunflower Seeds:

• Boiled and Drained Broccoli has 4.6 times more Sodium and 18.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Calcium, 29.5 times more Copper, 7.8 times more Iron, 15.5 times more Magnesium, 10.1 times more Manganese, 9.9 times more Phosphorus, 2.2 times more Potassium, 33.1 times more Selenium and 11.1 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 2 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 16.7 times more Energy, 125.5 times more Fat, 56.4 times more Saturated Fat, 452 times more Omega 6, 2.8 times more Carbohydrate, 1.9 times more Sugars, 2.6 times more Fiber and 8.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.