Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	9.66% 280kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	158% 206g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	303% 115g	38g per day for Men 19-50 years
Protein	55.4% 31g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	619% 8.05mg	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	75% 300μg	595% 2380μg	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	446% 401mg	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	88% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	51% 510mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	2038% 18.3mg	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	76.3% 6.1mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	919% 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	78.6% 550mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	NA	55μg per day for Men 19-50 years
Sodium	16% 240mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	482% 53mg	11mg per day for Men 19-50 years
Water	24.5% 907g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Spears Frozen Broccoli versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Spears Frozen Broccoli has more Vitamin A and 28.6 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 5.9 times more Vitamin B1, 3.5 times more Vitamin B2, 9.2 times more Vitamin B3, 25.8 times more Vitamin B5, 6.2 times more Vitamin B6 and 7.9 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Spears Frozen Broccoli has 90.7 times more Water than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 42.7 times more Copper, 11.2 times more Iron, 6.5 times more Magnesium, 6.5 times more Manganese, 21.1 times more Phosphorus, 2.7 times more Potassium and 17.7 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Toasted Sunflower Seeds contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 22.1 times more Energy, 516.4 times more Fat, 330.7 times more Saturated Fat, 1.9 times more Omega 3, 2876.2 times more Omega 6, 3.8 times more Carbohydrate, 3.8 times more Fiber and 5.6 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6