Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Broccoli Raab

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Broccoli Raab	Recommended Dietary Allowance
Energy	79.7% 2310kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	15% 11g	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	116% 44g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	137% 76.7g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	52.2% 0.68mg	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	82.4% 329μg	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	89% 80mg	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	691% 104mg	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Broccoli Raab	Recommended Dietary Allowance
Calcium	27.8% 278mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	18.5% 0.17mg	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	189% 15mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	68% 1.57mg	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	655% 4584mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	9.93% 367g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Roasted Sunflower Seeds have 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 Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain more Vitamin A, 1.5 times more Vitamin B1, 14.4 times more Vitamin C and 83 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 14 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Roasted Sunflower Seeds have 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 Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 1.5 times more Calcium, 11 times more Sodium and 77.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Sunflower Seeds have 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 Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 2.7 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6