Comparing Nutrients in 1 kilogram Broccoli Raab VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Broccoli Raab	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.6% 220kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	158% 206g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	71% 27g	303% 115g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	146% 1310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	108% 1080mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	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	268% 21.4mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	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	104% 730mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	NA	55μg per day for Men 19-50 years
Sodium	22% 330mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	482% 53mg	11mg per day for Men 19-50 years
Water	25% 926g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli Raab 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 Broccoli Raab vs Toasted Sunflower Seeds:

• 1 kilogram of Broccoli Raab has more Vitamin A and 14.4 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 2 times more Vitamin B1, 2.2 times more Vitamin B2, 3.4 times more Vitamin B3, 21.9 times more Vitamin B5, 4.7 times more Vitamin B6 and 2.9 times more Vitamin B9 than Raw Broccoli Raab.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab 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 Broccoli Raab vs Toasted Sunflower Seeds:

• 1 kilogram of Broccoli Raab has 1.9 times more Calcium, 11 times more Sodium and 92.6 times more Water than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 43.7 times more Copper, 3.2 times more Iron, 5.9 times more Magnesium, 5.4 times more Manganese, 15.9 times more Phosphorus, 2.5 times more Potassium and 6.9 times more Zinc than Raw Broccoli Raab.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has 2.4 times more Omega 3 than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 28.1 times more Energy, 115.9 times more Fat, 71.7 times more Saturated Fat, 1289.3 times more Omega 6, 7.2 times more Carbohydrate, 4.3 times more Fiber and 5.4 times more Protein than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6