Comparing Nutrients in 1 kilogram Boiled Broccoli VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Boiled Broccoli	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12% 350kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	163% 52g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	1928% 328g	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	185% 241g	130g per day for Men 19-50 years
Sugars	19% 14g	37.7% 27.3g	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	292% 111g	38g per day for Men 19-50 years
Protein	42.5% 24g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	40% 400mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	2033% 18.3mg	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	475% 38mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	917% 21mg	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	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	1442% 793μg	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	481% 53mg	11mg per day for Men 19-50 years
Water	24% 893g	0.32% 12g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has more Vitamin A, 46.4 times more Vitamin C and 52.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Vitamin B1, 2 times more Vitamin B2, 12.7 times more Vitamin B3, 11.4 times more Vitamin B5, 4 times more Vitamin B6, 2.2 times more Vitamin B9 and 18 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Broccoli has 13.7 times more Sodium and 74.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Calcium, 30 times more Copper, 5.7 times more Iron, 6.1 times more Magnesium, 10.9 times more Manganese, 17.2 times more Phosphorus, 2.9 times more Potassium, 49.6 times more Selenium and 11.8 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 1.7 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 16.6 times more Energy, 121.5 times more Fat, 66.1 times more Saturated Fat, 642.8 times more Omega 6, 3.4 times more Carbohydrate, 2 times more Sugars, 3.4 times more Fiber and 8.1 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.