Comparing Nutrients in 1 pound Sunflower Seed Butter VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Broccoli	27%	8%	65%

Macro Nutrients

	Sunflower Seed Butter	Broccoli	Recommended Dietary Allowance
Energy	97% 2799kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	66.3% 21.2g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	260% 44g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	23% 30g	130g per day for Men 19-50 years
Sugars	66% 48g	10.6% 7.7g	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	4.25% 3.1g	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	% 0g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 47.6g	% 0.45g	g per day for Men 19-50 years
Fiber	68% 26g	31% 11.8g	38g per day for Men 19-50 years
Protein	140% 78.4g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	191% 30.6mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	61% 0.79mg	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	269% 1075μg	71.4% 286μg	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	13.6% 12.2mg	450% 405mg	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	692% 104mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Broccoli	Recommended Dietary Allowance
Calcium	29% 290mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	805% 7.24mg	24.7% 0.22mg	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	234% 18.7mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	336% 1411mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	409% 9.4mg	41.4% 0.95mg	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	432% 3021mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	77% 2613mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	861% 474μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	202% 22mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	11% 405g	3700g per day for Men 19-50 years

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

• Sunflower Seed Butter no Salt has 1.4 times more Vitamin B2, 10.6 times more Vitamin B3, 2 times more Vitamin B5, 3.1 times more Vitamin B6, 3.8 times more Vitamin B9 and 29.3 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Vitamin B1 and 33 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Sunflower Seed Butter no Salt has 1.4 times more Calcium, 32.6 times more Copper, 5.6 times more Iron, 14.8 times more Magnesium, 9.9 times more Manganese, 10.1 times more Phosphorus, 1.8 times more Potassium, 41.8 times more Selenium and 11.9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 11 times more Sodium and 144 times more Water than Sunflower Seed Butter no Salt.

Comparison of macro-nutrients per 1 pound:

• Sunflower Seed Butter no Salt has 18.1 times more Energy, 149.2 times more Fat, 41 times more Saturated Fat, 198.7 times more Omega 6, 3.5 times more Carbohydrate, 6.2 times more Sugars, 2.2 times more Fiber and 6.1 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Omega 3 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.