Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Roasted Sunflower Seeds	Boiled Broccoli	Recommended Dietary Allowance
Energy	91% 2640kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	25% 32.6g	130g per day for Men 19-50 years
Sugars	17% 12.4g	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	132% 50.3g	39.4% 15g	38g per day for Men 19-50 years
Protein	157% 87.7g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	69.8% 0.91mg	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	122% 490μg	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	327% 294mg	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	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Boiled Broccoli	Recommended Dietary Allowance
Calcium	31.8% 318mg	18% 181mg	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	0.45% 18μg	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	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	38.3% 0.88mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	11% 405g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Vitamin B1, 2 times more Vitamin B2, 12.7 times more Vitamin B3, 11.4 times more Vitamin B5, 4 times more Vitamin B6, 2.2 times more Vitamin B9 and 18 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 46.4 times more Vitamin C and 52.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Calcium, 30 times more Copper, 5.7 times more Iron, 6.1 times more Magnesium, 10.9 times more Manganese, 17.2 times more Phosphorus, 2.9 times more Potassium, 49.6 times more Selenium and 11.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 13.7 times more Sodium and 74.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 16.6 times more Energy, 121.5 times more Fat, 66.1 times more Saturated Fat, 642.8 times more Omega 6, 3.4 times more Carbohydrate, 2 times more Sugars, 3.4 times more Fiber and 8.1 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.