Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seed Kernels with Salt VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seed Kernels with Salt	13%	73%	14%
Broccoli	27%	8%	65%

Macro Nutrients

	Oil Roasted Sunflower Seed Kernels with Salt	Broccoli	Recommended Dietary Allowance
Energy	81% 2350kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	17% 12.3g	9.3% 6.75g	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	3.72% 2.7g	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	% 2.94g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 0.4g	g per day for Men 19-50 years
Fiber	111% 42g	27% 10.3g	38g per day for Men 19-50 years
Protein	142% 79.6g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seed Kernels with Salt	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	53.4% 0.69mg	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	232% 929μg	62.5% 250μg	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	4.85% 4.37mg	393% 354mg	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	961% 144mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seed Kernels with Salt	Broccoli	Recommended Dietary Allowance
Calcium	34.5% 345mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	21.6% 0.19mg	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	212% 17mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	36.2% 0.83mg	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	646% 4521mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	80% 1203mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seed Kernels with Salt vs Broccoli:

• Oil Roasted Sunflower Seed Kernels with Salt have 4.5 times more Vitamin B1, 2.4 times more Vitamin B2, 6.5 times more Vitamin B3, 12.1 times more Vitamin B5, 4.5 times more Vitamin B6, 3.7 times more Vitamin B9 and 46.6 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 81.1 times more Vitamin C and 32.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels with Salt.
• Both Oil Roasted Sunflower Seed Kernels with Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seed Kernels with Salt vs Broccoli:

• Oil Roasted Sunflower Seed Kernels with Salt have 1.9 times more Calcium, 36.8 times more Copper, 5.9 times more Iron, 6 times more Magnesium, 9.9 times more Manganese, 17.3 times more Phosphorus, 1.5 times more Potassium, 31.3 times more Selenium, 9.2 times more Sodium and 12.7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 58 times more Water than Oil Roasted Sunflower Seed Kernels with Salt.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels with Salt have 17.4 times more Energy, 138.6 times more Fat, 62 times more Saturated Fat, 1.3 times more Omega 3, 698.1 times more Omega 6, 3.4 times more Carbohydrate, 1.8 times more Sugars, 4.1 times more Fiber and 7.1 times more Protein than Raw Broccoli.
• Both Oil Roasted Sunflower Seed Kernels with Salt as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.