Comparing Nutrients in 14 ounces Broccoli Raab VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Broccoli Raab	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3% 87.3kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	765% 130g	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	73.5% 96g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	15% 11g	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	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	116% 44g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	245% 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	82.4% 329μg	235% 941μg	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	43% 429mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	807% 7.26mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	364% 8.37mg	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	655% 4584mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	191% 21mg	11mg per day for Men 19-50 years
Water	9.93% 367g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Roasted Sunflower Seeds per 14 oz

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

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

• 14 ounces of Broccoli Raab have more Vitamin A, 1.5 times more Vitamin B1, 14.4 times more Vitamin C and 83 times more Vitamin K than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B2, 5.8 times more Vitamin B3, 21.9 times more Vitamin B5, 4.7 times more Vitamin B6, 2.9 times more Vitamin B9 and 16.1 times more Vitamin E than Raw Broccoli Raab.
• 14 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Roasted Sunflower Seeds:

• 14 ounces of Broccoli Raab have 1.5 times more Calcium, 11 times more Sodium and 77.1 times more Water than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 43.6 times more Copper, 1.8 times more Iron, 5.9 times more Magnesium, 5.3 times more Manganese, 15.8 times more Phosphorus, 4.3 times more Potassium, 79.3 times more Selenium and 6.9 times more Zinc than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have 2.7 times more Omega 3 than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 26.5 times more Energy, 101.6 times more Fat, 62.9 times more Saturated Fat, 1130.4 times more Omega 6, 8.4 times more Carbohydrate, 7.2 times more Sugars, 4.1 times more Fiber and 6.1 times more Protein than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6