Comparing Nutrients in 1 pound Sunflower Seeds VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Sunflower Seeds	Chinese Broccoli	Recommended Dietary Allowance
Energy	91% 2649kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	3.55% 3.45g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	1.64% 0.53g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	16.3% 21g	130g per day for Men 19-50 years
Sugars	16.4% 12g	5.5% 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	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	31% 11.8g	38g per day for Men 19-50 years
Protein	168% 94g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	43.3% 390μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	26% 0.34mg	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	257% 1030μg	118% 472μg	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	7.06% 6.35mg	149% 134mg	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	1064% 160mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	337% 404μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Chinese Broccoli	Recommended Dietary Allowance
Calcium	35.4% 354mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	32.3% 0.29mg	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	298% 24mg	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	NA	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	428% 2994mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	36.6% 1243mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	11.3% 420g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 14.8 times more Vitamin B1, 2.3 times more Vitamin B2, 18.2 times more Vitamin B3, 18.2 times more Vitamin B6, 2.2 times more Vitamin B9 and 70.3 times more Vitamin E than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 28.7 times more Vitamin A, 21.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Chinese Broccoli:

• Dried Sunflower Seed Kernels have 28.1 times more Copper, 8.9 times more Iron, 17.1 times more Magnesium, 15.3 times more Phosphorus, 2.4 times more Potassium, 37.9 times more Selenium and 12.2 times more Zinc than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 1.3 times more Calcium and 19.6 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 22.5 times more Energy, 67.7 times more Fat, 38.4 times more Saturated Fat, 288.1 times more Omega 6, 4.3 times more Carbohydrate, 3 times more Sugars, 3.3 times more Fiber and 17.3 times more Protein than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 4.5 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Chinese Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.