Comparing Nutrients in 1 kilogram Sunflower Seeds VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Broccoli	27%	8%	65%

Macro Nutrients

	Sunflower Seeds	Broccoli	Recommended Dietary Allowance
Energy	201% 5840kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	51% 66.4g	130g per day for Men 19-50 years
Sugars	36% 26g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	% 25g	% 1g	g per day for Men 19-50 years
Fiber	226% 86g	68.4% 26g	38g per day for Men 19-50 years
Protein	371% 208g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Broccoli	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	135% 1.75mg	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	568% 2270μg	158% 630μg	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	15.6% 14mg	991% 892mg	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	2345% 352mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Broccoli	Recommended Dietary Allowance
Calcium	78% 780mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	54.4% 0.49mg	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	656% 52.5mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	91% 2.1mg	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	943% 6600mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	24% 893g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 20.8 times more Vitamin B1, 3 times more Vitamin B2, 13 times more Vitamin B3, 2 times more Vitamin B5, 7.7 times more Vitamin B6, 3.6 times more Vitamin B9 and 45.1 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 10.3 times more Vitamin A, 63.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Broccoli:

• Dried Sunflower Seed Kernels have 1.7 times more Calcium, 36.7 times more Copper, 7.2 times more Iron, 15.5 times more Magnesium, 9.3 times more Manganese, 10 times more Phosphorus, 2 times more Potassium, 21.2 times more Selenium and 12.2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 3.7 times more Sodium and 18.9 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 17.2 times more Energy, 139.1 times more Fat, 39.1 times more Saturated Fat, 470.4 times more Omega 6, 3 times more Carbohydrate, 1.5 times more Sugars, 3.3 times more Fiber and 7.4 times more Protein than Raw Broccoli.
• Both Dried Sunflower Seed Kernels and Raw Broccoli have similar amounts of Omega 3 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.