Comparing Nutrients in 1 pound Boiled Broccoli VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Boiled Broccoli	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	5.47% 159kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	23% 3.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	125% 163g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	62% 23.6g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	39% 349μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	263% 3.4mg	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	122% 490μg	252% 1007μg	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	327% 294mg	6.55% 5.9mg	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	44% 6.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	18% 181mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	863% 7.77mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	389% 8.96mg	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	43.4% 304mg	446% 3125mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	480% 264μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	204% 22.5mg	11mg per day for Men 19-50 years
Water	11% 405g	0.92% 34g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Sunflower Seed Flour:

• Boiled and Drained Broccoli has 38.5 times more Vitamin A and 49.9 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 50.6 times more Vitamin B1, 2.2 times more Vitamin B2, 13.2 times more Vitamin B3, 10.7 times more Vitamin B5, 3.8 times more Vitamin B6 and 2.1 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Sunflower Seed Flour:

• Boiled and Drained Broccoli has 4.4 times more Potassium, 13.7 times more Sodium and 11.9 times more Water than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 2.9 times more Calcium, 28.1 times more Copper, 9.9 times more Iron, 16.5 times more Magnesium, 10.2 times more Manganese, 10.3 times more Phosphorus, 36.4 times more Selenium and 11 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 59.5 times more Omega 3 than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 9.3 times more Energy, 3.9 times more Fat, 17 times more Omega 6, 5 times more Carbohydrate, 1.6 times more Fiber and 20.2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.