Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Broccoli	Recommended Dietary Allowance
Energy	81% 2350kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	22% 28.5g	130g per day for Men 19-50 years
Sugars	17% 12.3g	7.6% 5.5g	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	0% 0g	4.05% 2.94g	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	% 0.32g	g per day for Men 19-50 years
Fiber	111% 42g	34.5% 13g	38g per day for Men 19-50 years
Protein	142% 79.6g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	61% 0.79mg	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	107% 429μg	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	286% 258mg	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	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled Broccoli	Recommended Dietary Allowance
Calcium	34.5% 345mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	33.2% 2.66mg	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	33.5% 0.77mg	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	38% 266mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	9.57% 354g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 5.1 times more Vitamin B1, 2.3 times more Vitamin B2, 7.5 times more Vitamin B3, 11.3 times more Vitamin B5, 4 times more Vitamin B6, 2.2 times more Vitamin B9 and 25.1 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 59 times more Vitamin C and 45.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Oil Roasted Sunflower Seed Kernels have 2.2 times more Calcium, 29.6 times more Copper, 6.4 times more Iron, 6 times more Magnesium, 10.7 times more Manganese, 17 times more Phosphorus, 1.6 times more Potassium, 48.9 times more Selenium and 11.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 13.7 times more Sodium and 58 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 16.9 times more Energy, 125.1 times more Fat, 89.5 times more Saturated Fat, 670.7 times more Omega 6, 3.2 times more Carbohydrate, 2.2 times more Sugars, 3.2 times more Fiber and 8.4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Omega 3 and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.