Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Broccoli	27%	8%	65%

Macro Nutrients

	Toasted Sunflower Seeds	Broccoli	Recommended Dietary Allowance
Energy	97% 2808kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	4.25% 3.1g	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	NA	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	137% 52g	31% 11.8g	38g per day for Men 19-50 years
Protein	139% 78g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	61% 0.79mg	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	270% 1080μg	71.4% 286μg	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	450% 405mg	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	NA	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Broccoli	Recommended Dietary Allowance
Calcium	26% 259mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	24.7% 0.22mg	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	386% 31mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	41.4% 0.95mg	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	750% 5253mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	NA	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	11% 405g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have 4.6 times more Vitamin B1, 2.4 times more Vitamin B2, 6.6 times more Vitamin B3, 12.3 times more Vitamin B5, 4.6 times more Vitamin B6 and 3.8 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A and 63.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Toasted Sunflower Seed Kernels no Salt have 1.2 times more Calcium, 37.4 times more Copper, 9.3 times more Iron, 6.1 times more Magnesium, 10.1 times more Manganese, 17.5 times more Phosphorus, 1.6 times more Potassium and 12.9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 11 times more Sodium and 89.3 times more Water than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• Toasted Sunflower Seed Kernels no Salt have 18.2 times more Energy, 153.5 times more Fat, 52.2 times more Saturated Fat, 1.3 times more Omega 3, 763.1 times more Omega 6, 3.1 times more Carbohydrate, 4.4 times more Fiber and 6.1 times more Protein than Raw Broccoli.
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.