Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	93% 2685kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	11% 14g	130g per day for Men 19-50 years
Sugars	19.5% 14g	3.88% 2.8g	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	0% 0g	1.5% 1.1g	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	% 3.36g	% 1.04g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 0.68g	g per day for Men 19-50 years
Fiber	127% 48g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	162% 91g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	76.8% 1mg	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	265% 1061μg	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	5.54% 5mg	186% 168mg	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	1099% 165mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	39.5% 395mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	37.8% 0.34mg	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	243% 19.4mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	75% 1.72mg	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	738% 5166mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.19% 7g	11.2% 415g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Oil Roasted Sunflower Seeds has 1.9 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B3, 15.5 times more Vitamin B5, 3.6 times more Vitamin B6, 3.3 times more Vitamin B9 and 14.4 times more Vitamin E than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Vitamin A, 33.6 times more Vitamin C and 82.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Sunflower Seeds has 24.1 times more Copper, 3.4 times more Iron, 4.7 times more Magnesium, 5.5 times more Manganese, 13.9 times more Phosphorus, 1.4 times more Potassium, 60.2 times more Selenium and 9.6 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 1.4 times more Calcium, 18.7 times more Sodium and 59.4 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 23.7 times more Energy, 98.7 times more Fat, 79.4 times more Saturated Fat, 1103.5 times more Omega 6, 7.3 times more Carbohydrate, 5 times more Sugars, 3.8 times more Fiber and 5.2 times more Protein than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 2.5 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6