Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Boiled Broccoli

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Boiled Broccoli	Recommended Dietary Allowance
Energy	201% 5820kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	19% 14g	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	10.2% 7.4g	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	NA	% 0.8g	g per day for Men 19-50 years
Fiber	292% 111g	87% 33g	38g per day for Men 19-50 years
Protein	345% 193g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	154% 2mg	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	593% 2370μg	270% 1080μg	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	721% 649mg	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	1740% 261mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Boiled Broccoli	Recommended Dietary Allowance
Calcium	70% 700mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	475% 38mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	84.3% 1.94mg	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	1650% 11550mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.32% 12g	24% 893g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 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.
• While Boiled and Drained Broccoli contains more Vitamin A, 46.4 times more Vitamin C and 52.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 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.
• While Boiled and Drained Broccoli contains 13.7 times more Sodium and 74.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 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.
• While Boiled and Drained Broccoli contains 1.7 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.