Comparing Nutrients in 14 ounces Flower Clusters Broccoli VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Flower Clusters Broccoli	34%	9%	57%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Flower Clusters Broccoli	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.83% 111kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	61% 79.4g	130g per day for Men 19-50 years
Sugars	8.1% 5.87g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 9.92g	g per day for Men 19-50 years
Fiber	24% 9.13g	90% 34g	38g per day for Men 19-50 years
Protein	21% 12g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Flower Clusters Broccoli	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	70.4% 282μg	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	411% 370mg	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	NA	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flower Clusters Broccoli	Sunflower Seeds	Recommended Dietary Allowance
Calcium	19% 191mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	794% 7.14mg	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	43.7% 3.5mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	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	37.4% 262mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	180% 20mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Raw Flower Clusters Broccoli have 66.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 22.8 times more Vitamin B1, 3 times more Vitamin B2, 13.1 times more Vitamin B3, 2.1 times more Vitamin B5, 8.5 times more Vitamin B6 and 3.2 times more Vitamin B9 than Raw Flower Clusters Broccoli.
• Both Raw Flower Clusters 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 Flower Clusters Broccoli vs Sunflower Seeds:

• Raw Flower Clusters Broccoli have 3 times more Sodium and 19.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Calcium, 40 times more Copper, 6 times more Iron, 13 times more Magnesium, 8.5 times more Manganese, 10 times more Phosphorus, 2 times more Potassium, 17.7 times more Selenium and 12.5 times more Zinc than Raw Flower Clusters Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Raw Flower Clusters Broccoli have 2.2 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 20.9 times more Energy, 147 times more Fat, 82.5 times more Saturated Fat, 606.6 times more Omega 6, 4 times more Carbohydrate, 1.8 times more Sugars, 3.7 times more Fiber and 7 times more Protein than Raw Flower Clusters Broccoli.
• Both Raw Flower Clusters Broccoli as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.