Comparing Nutrients in 1 pound Boiled Broccoli VS Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.47% 159kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	875% 149g	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	84% 109g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	17% 12.4g	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	132% 50.3g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	281% 3.65mg	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	269% 1075μg	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	7.06% 6.35mg	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 181mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	922% 8.3mg	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	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	416% 9.57mg	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	748% 5239mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	654% 360μg	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	218% 24mg	11mg per day for Men 19-50 years
Water	11% 405g	0.15% 5.44g	3700g per day for Men 19-50 years

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

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

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

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

Comparison of macro-nutrients per 1 pound:

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