Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Cooked Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cooked Chinese Broccoli	17%	25%	58%

Macro Nutrients

	Roasted Sunflower Seeds	Cooked Chinese Broccoli	Recommended Dietary Allowance
Energy	91% 2640kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	3.37% 3.27g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	2.03% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	17% 12.4g	5.26% 3.8g	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	132% 50.3g	30% 11.3g	38g per day for Men 19-50 years
Protein	157% 87.7g	9.23% 5.17g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cooked Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	41.3% 372μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	24.4% 0.32mg	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	112% 449μg	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	142% 128mg	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	789% 118mg	14.5% 2.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	321% 385μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cooked Chinese Broccoli	Recommended Dietary Allowance
Calcium	31.8% 318mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	30.7% 0.28mg	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	215% 17.2mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	52% 1.2mg	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	748% 5239mg	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	35% 1184mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	11.5% 424g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cooked Chinese Broccoli per 1 lb

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

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

• 1 pound of Roasted Sunflower Seeds has 1.7 times more Vitamin B2, 16.1 times more Vitamin B3, 44.3 times more Vitamin B5, 11.5 times more Vitamin B6, 2.4 times more Vitamin B9 and 54.4 times more Vitamin E than Cooked Chinese Broccoli.
• While 1 lb of Cooked Chinese Broccoli contains more Vitamin A, 20.1 times more Vitamin C and 31.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cooked Chinese Broccoli provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cooked Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Roasted Sunflower Seeds has 30 times more Copper, 6.8 times more Iron, 7.2 times more Magnesium, 8 times more Manganese, 28.2 times more Phosphorus, 3.3 times more Potassium, 61 times more Selenium and 13.6 times more Zinc than Cooked Chinese Broccoli.
• While 1 lb of Cooked Chinese Broccoli contains 1.4 times more Calcium and 78 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 26.5 times more Energy, 69.2 times more Fat, 47.4 times more Saturated Fat, 431.3 times more Omega 6, 6.3 times more Carbohydrate, 3.3 times more Sugars, 4.4 times more Fiber and 17 times more Protein than Cooked Chinese Broccoli.
• While 1 lb of Cooked Chinese Broccoli contains 3.7 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Cooked Chinese Broccoli provide inadequate amounts of Energy and Omega 6