Comparing Nutrients in 1 pound Flower Clusters Broccoli VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Flower Clusters Broccoli	34%	9%	57%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Flower Clusters Broccoli	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.38% 127kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.24g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	36.6% 0.59g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	72% 93g	130g per day for Men 19-50 years
Sugars	9.26% 6.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	137% 52g	38g per day for Men 19-50 years
Protein	24% 13.5g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Flower Clusters Broccoli	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.29mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.5% 2.43mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	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	80.5% 322μg	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	470% 423mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flower Clusters Broccoli	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	21.8% 218mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	924% 8.3mg	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	50% 4mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	417% 9.6mg	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	42.8% 299mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	43.4% 1474mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	NA	55μg per day for Men 19-50 years
Sodium	8.16% 122mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	219% 24mg	11mg per day for Men 19-50 years
Water	11% 411g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Flower Clusters Broccoli VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Flower Clusters Broccoli versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Flower Clusters Broccoli vs Toasted Sunflower Seeds:

• 1 pound of Flower Clusters Broccoli has 66.6 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 5 times more Vitamin B1, 2.4 times more Vitamin B2, 6.6 times more Vitamin B3, 13.2 times more Vitamin B5, 5.1 times more Vitamin B6 and 3.4 times more Vitamin B9 than Raw Flower Clusters Broccoli.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Flower Clusters Broccoli as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Flower Clusters Broccoli vs Toasted Sunflower Seeds:

• 1 pound of Flower Clusters Broccoli has 90.7 times more Water than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 40.8 times more Copper, 7.7 times more Iron, 5.2 times more Magnesium, 9.2 times more Manganese, 17.5 times more Phosphorus, 1.5 times more Potassium and 13.3 times more Zinc than Raw Flower Clusters Broccoli.
• Both Flower Clusters Broccoli and Toasted Sunflower Seeds contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Flower Clusters Broccoli has 1.6 times more Omega 3 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 22.1 times more Energy, 162.3 times more Fat, 110.2 times more Saturated Fat, 983.9 times more Omega 6, 4.1 times more Carbohydrate, 5 times more Fiber and 5.8 times more Protein than Raw Flower Clusters Broccoli.
• 1 pound of Flower Clusters Broccoli provide inadequate amounts of Energy and Omega 6