Comparing Nutrients in 1 kilogram Boiled Broccoli VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Boiled Broccoli	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	12% 350kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	276% 358g	130g per day for Men 19-50 years
Sugars	19% 14g	NA	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	10.2% 7.4g	NA	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	137% 52g	38g per day for Men 19-50 years
Protein	42.5% 24g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	579% 7.53mg	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	270% 1080μg	555% 2220μg	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	721% 649mg	14.4% 13mg	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	97% 14.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	40% 400mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	1903% 17mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	859% 19.8mg	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	96% 670mg	984% 6890mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	1058% 582μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	24% 893g	2% 74.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Sunflower Seed Flour:

• Boiled and Drained Broccoli has 38.5 times more Vitamin A and 49.9 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 50.6 times more Vitamin B1, 2.2 times more Vitamin B2, 13.2 times more Vitamin B3, 10.7 times more Vitamin B5, 3.8 times more Vitamin B6 and 2.1 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Sunflower Seed Flour:

• Boiled and Drained Broccoli has 4.4 times more Potassium, 13.7 times more Sodium and 11.9 times more Water than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 2.9 times more Calcium, 28.1 times more Copper, 9.9 times more Iron, 16.5 times more Magnesium, 10.2 times more Manganese, 10.3 times more Phosphorus, 36.4 times more Selenium and 11 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 59.5 times more Omega 3 than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 9.3 times more Energy, 3.9 times more Fat, 17 times more Omega 6, 5 times more Carbohydrate, 1.6 times more Fiber and 20.2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.