Comparing Nutrients in 1 kilogram Boiled Broccoli VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Boiled Broccoli	Sunflower Seeds	Recommended Dietary Allowance
Energy	12% 350kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	1356% 231g	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	154% 200g	130g per day for Men 19-50 years
Sugars	19% 14g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	87% 33g	226% 86g	38g per day for Men 19-50 years
Protein	42.5% 24g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	1035% 13.5mg	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	568% 2270μg	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	15.6% 14mg	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	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Sunflower Seeds	Recommended Dietary Allowance
Calcium	40% 400mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	2000% 18mg	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	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	848% 19.5mg	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	96% 670mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	455% 50mg	11mg per day for Men 19-50 years
Water	24% 893g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 25.7 times more Vitamin A, 46.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 23.5 times more Vitamin B1, 2.9 times more Vitamin B2, 15.1 times more Vitamin B3, 1.8 times more Vitamin B5, 6.7 times more Vitamin B6, 2.1 times more Vitamin B9 and 24.3 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Sunflower Seeds:

• Boiled and Drained Broccoli has 4.6 times more Sodium and 18.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Calcium, 29.5 times more Copper, 7.8 times more Iron, 15.5 times more Magnesium, 10.1 times more Manganese, 9.9 times more Phosphorus, 2.2 times more Potassium, 33.1 times more Selenium and 11.1 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 2 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 16.7 times more Energy, 125.5 times more Fat, 56.4 times more Saturated Fat, 452 times more Omega 6, 2.8 times more Carbohydrate, 1.9 times more Sugars, 2.6 times more Fiber and 8.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.