Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Broccoli Raab	Recommended Dietary Allowance
Energy	204% 5920kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	22% 28.5g	130g per day for Men 19-50 years
Sugars	43% 31g	5.24% 3.8g	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	0% 0g	2.34% 1.7g	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	% 7.4g	% 1g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 1.1g	g per day for Men 19-50 years
Fiber	279% 106g	71% 27g	38g per day for Men 19-50 years
Protein	358% 201g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	132% 1.7mg	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	585% 2340μg	208% 830μg	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	12.2% 11mg	224% 202mg	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	2422% 363mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Broccoli Raab	Recommended Dietary Allowance
Calcium	87% 870mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	46.7% 0.42mg	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	535% 42.8mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	172% 3.95mg	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	1627% 11390mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 2 times more Vitamin B1, 2.2 times more Vitamin B2, 3.4 times more Vitamin B3, 21.6 times more Vitamin B5, 4.6 times more Vitamin B6, 2.8 times more Vitamin B9 and 22.4 times more Vitamin E than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains more Vitamin A, 18.4 times more Vitamin C and 72.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 43 times more Copper, 2 times more Iron, 5.8 times more Magnesium, 5.3 times more Manganese, 15.6 times more Phosphorus, 2.5 times more Potassium, 78.2 times more Selenium and 6.8 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 11 times more Sodium and 60.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Broccoli Raab contain similar levels of Calcium per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 26.9 times more Energy, 104.7 times more Fat, 85.2 times more Saturated Fat, 1179.6 times more Omega 6, 8 times more Carbohydrate, 8.2 times more Sugars, 3.9 times more Fiber and 6.3 times more Protein than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 2.3 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6