Comparing Nutrients in 14 ounces Boiled Spears Frozen Broccoli VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.83% 111kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	63% 81.7g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	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	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	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	120% 45.6g	38g per day for Men 19-50 years
Protein	22% 12.3g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	246% 3.2mg	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	29.8% 119μg	236% 945μg	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	177% 159mg	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	35% 5.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	20.2% 202mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	809% 7.28mg	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	30.3% 2.42mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	365% 8.4mg	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	31% 218mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	NA	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	191% 21mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Spears Frozen Broccoli versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Boiled Spears Frozen Broccoli have more Vitamin A and 28.6 times more Vitamin C than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 5.9 times more Vitamin B1, 3.5 times more Vitamin B2, 9.2 times more Vitamin B3, 25.8 times more Vitamin B5, 6.2 times more Vitamin B6 and 7.9 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled Spears Frozen Broccoli have 90.7 times more Water than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 42.7 times more Copper, 11.2 times more Iron, 6.5 times more Magnesium, 6.5 times more Manganese, 21.1 times more Phosphorus, 2.7 times more Potassium and 17.7 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Toasted Sunflower Seeds contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 22.1 times more Energy, 516.4 times more Fat, 330.7 times more Saturated Fat, 1.9 times more Omega 3, 2876.2 times more Omega 6, 3.8 times more Carbohydrate, 3.8 times more Fiber and 5.6 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6