Comparing Nutrients in 14 ounces Sunflower Seed Butter VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Sunflower Seed Butter	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	84.4% 2449kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 93g	14.6% 19g	130g per day for Men 19-50 years
Sugars	57.7% 42g	7.4% 5.36g	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% 0g	4.54% 3.3g	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	% 0g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 41.7g	NA	g per day for Men 19-50 years
Fiber	59.5% 22.6g	31.3% 12g	38g per day for Men 19-50 years
Protein	122% 68.6g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.8% 0.65mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	39.7% 0.52mg	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	235% 941μg	66.5% 266μg	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	12% 10.7mg	249% 224mg	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	606% 91mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	25.4% 254mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	704% 6.34mg	16.8% 0.15mg	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	204% 16.4mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	294% 1234mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	358% 8.23mg	50.7% 1.17mg	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	378% 2643mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	753% 414μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.067% 2.46g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seed Butter vs Frozen Chopped Broccoli:

• Sunflower Seed Butter no Salt has 1.7 times more Vitamin B2, 14.4 times more Vitamin B3, 4.2 times more Vitamin B5, 4.2 times more Vitamin B6, 3.5 times more Vitamin B9 and 18.8 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 20.9 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 per 14 oz.
• Both Sunflower Seed Butter no Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seed Butter vs Frozen Chopped Broccoli:

• Sunflower Seed Butter no Salt has 42 times more Copper, 5.1 times more Iron, 17.3 times more Magnesium, 7.1 times more Manganese, 13.3 times more Phosphorus, 2.7 times more Potassium, 37.3 times more Selenium and 10.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 8 times more Sodium and 147.5 times more Water than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sunflower Seed Butter no Salt has 23.7 times more Energy, 190.3 times more Fat, 106.3 times more Saturated Fat, 314.1 times more Omega 6, 4.9 times more Carbohydrate, 7.8 times more Sugars, 1.9 times more Fiber and 6.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.1 times more Omega 3 and more Fructose than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.