Comparing Nutrients in 1 pound Sunflower Seeds VS Broccoli Stalks

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Broccoli Stalks	33%	9%	58%

Macro Nutrients

	Sunflower Seeds	Broccoli Stalks	Recommended Dietary Allowance
Energy	91% 2649kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	0.77% 0.24g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	36.6% 0.59g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	1% 0.17g	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	18.3% 23.8g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	NA	38g per day for Men 19-50 years
Protein	168% 94g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Broccoli Stalks	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	24.6% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	48.5% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	55.5% 0.72mg	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	80.5% 322μg	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	470% 423mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Broccoli Stalks	Recommended Dietary Allowance
Calcium	35.4% 354mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	22.7% 0.2mg	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	45% 1.04mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	43.4% 1474mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	11% 411g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 22.8 times more Vitamin B1, 3 times more Vitamin B2, 13.1 times more Vitamin B3, 2.1 times more Vitamin B5, 8.5 times more Vitamin B6 and 3.2 times more Vitamin B9 than Raw Broccoli Stalks.
• While Raw Broccoli Stalks contain 6.7 times more Vitamin A and 66.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Broccoli Stalks have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Sunflower Seed Kernels have 1.6 times more Calcium, 40 times more Copper, 6 times more Iron, 13 times more Magnesium, 8.5 times more Manganese, 10 times more Phosphorus, 2 times more Potassium, 17.7 times more Selenium and 12.5 times more Zinc than Raw Broccoli Stalks.
• While Raw Broccoli Stalks contain 3 times more Sodium and 19.2 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 20.9 times more Energy, 147 times more Fat, 82.5 times more Saturated Fat, 606.6 times more Omega 6, 3.8 times more Carbohydrate and 7 times more Protein than Raw Broccoli Stalks.
• While Raw Broccoli Stalks contain 2.2 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Broccoli Stalks have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.