Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Frozen Chopped Broccoli	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	4.07% 118kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	81.4% 106g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	66% 48g	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	5.2% 3.76g	0% 0g	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	% 3.4g	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 47.6g	g per day for Men 19-50 years
Fiber	36% 13.6g	68% 26g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	192% 2.5mg	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	76% 304μg	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	284% 256mg	13.6% 12.2mg	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	37% 5.53mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	25.4% 254mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	805% 7.24mg	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	46% 3.67mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	409% 9.4mg	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	32.4% 227mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	202% 22mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Sunflower Seed Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Chopped Broccoli versus 1 lb of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Sunflower Seed Butter:

• 1 pound of Frozen Chopped Broccoli has 20.9 times more Vitamin C than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.7 times more Vitamin B2, 14.4 times more Vitamin B3, 4.2 times more Vitamin B5, 4.2 times more Vitamin B6, 3.5 times more Vitamin B9 and 18.8 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Sunflower Seed Butter provide similar amounts of Vitamin B1 per one pound.
• Both Frozen Chopped Broccoli, Unprepared as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Sunflower Seed Butter:

• 1 pound of Frozen Chopped Broccoli has 147.5 times more Water than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 42 times more Copper, 5.1 times more Iron, 17.3 times more Magnesium, 7.1 times more Manganese, 13.3 times more Phosphorus, 2.7 times more Potassium, 37.3 times more Selenium and 10.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Sunflower Seed Butter contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 2.1 times more Omega 3 than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 23.7 times more Energy, 190.3 times more Fat, 106.3 times more Saturated Fat, 314.1 times more Omega 6, 4.9 times more Carbohydrate, 7.8 times more Sugars, 1.9 times more Fiber and 6.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6