Comparing Nutrients in 14 ounces Broccoli Raab VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Broccoli Raab	Sunflower Seeds	Recommended Dietary Allowance
Energy	3% 87.3kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	61% 79.4g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	% 9.92g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	90% 34g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	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	82.4% 329μg	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	89% 80mg	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	43% 6.43mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Sunflower Seeds	Recommended Dietary Allowance
Calcium	43% 429mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	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	106% 8.5mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	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	41.4% 290mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	180% 20mg	11mg per day for Men 19-50 years
Water	9.93% 367g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Raw Broccoli Raab has 43.7 times more Vitamin A, 14.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.1 times more Vitamin B1, 2.8 times more Vitamin B2, 6.8 times more Vitamin B3, 3.5 times more Vitamin B5, 7.9 times more Vitamin B6, 2.7 times more Vitamin B9 and 21.7 times more Vitamin E than Raw Broccoli Raab.
• Both Raw Broccoli Raab 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 Broccoli Raab vs Sunflower Seeds:

• Raw Broccoli Raab has 1.4 times more Calcium, 3.7 times more Sodium and 19.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 42.9 times more Copper, 2.5 times more Iron, 14.8 times more Magnesium, 4.9 times more Manganese, 9 times more Phosphorus, 3.3 times more Potassium, 53 times more Selenium and 6.5 times more Zinc than Raw Broccoli Raab.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli Raab has 3.2 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 26.5 times more Energy, 105 times more Fat, 53.7 times more Saturated Fat, 794.8 times more Omega 6, 7 times more Carbohydrate, 6.9 times more Sugars, 3.2 times more Fiber and 6.6 times more Protein than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.