Comparing Nutrients in 14 ounces Sunflower Seeds VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Sunflower Seeds	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	80% 2318kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	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	61% 79.4g	9.53% 12.4g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	3.4% 2.46g	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	1.3% 0.95g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 0.6g	g per day for Men 19-50 years
Fiber	90% 34g	29.2% 11g	38g per day for Men 19-50 years
Protein	147% 82.5g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	100% 901μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	67% 0.87mg	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	225% 901μg	70.4% 282μg	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	6.17% 5.56mg	163% 147mg	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	931% 140mg	67% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	31% 310mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	33% 0.3mg	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	260% 21mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	65.6% 1.5mg	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	374% 2619mg	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	40% 1361mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	9.8% 363g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 8.8 times more Vitamin B1, 2.5 times more Vitamin B2, 4.1 times more Vitamin B3, 2.5 times more Vitamin B5, 6.1 times more Vitamin B6, 3.2 times more Vitamin B9 and 13.9 times more Vitamin E than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 75.7 times more Vitamin A, 26.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Sunflower Seed Kernels have 24 times more Copper, 4.1 times more Iron, 12 times more Magnesium, 5.1 times more Manganese, 8 times more Phosphorus, 1.9 times more Potassium, 40.8 times more Selenium and 9.3 times more Zinc than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 1.5 times more Calcium, 6.2 times more Sodium and 19.3 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 23.4 times more Energy, 99 times more Fat, 50.1 times more Saturated Fat, 743.5 times more Omega 6, 6.4 times more Carbohydrate, 4.2 times more Sugars, 3.1 times more Fiber and 5.4 times more Protein than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 3.4 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cooked Broccoli Raab have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.