Comparing Nutrients in 300 calories Broccoli Raab VS Sunflower Seeds

Weight per 300 calories

• Broccoli Raab: 1364g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 26.5 times more energy per unit of mass than Raw Broccoli Raab, which is very high in comparison to other foods. Broccoli Raab having very low energy density.

Which food has more nutrients per 300 calories - Broccoli Raab or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Broccoli Raab	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	1.86% 1.35g	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	3.2% 2.3g	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	% 1.3g	g per day for Men 19-50 years
Fiber	97% 37g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	77% 43.2g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	198% 1786μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	53% 0.69mg	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	283% 1132μg	29% 117μg	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	306% 275mg	0.8% 0.72mg	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	147% 22mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Sunflower Seeds	Recommended Dietary Allowance
Calcium	147% 1473mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	103% 0.92mg	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	365% 29mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	43.6% 1mg	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	142% 995mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	34% 1262g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broccoli Raab vs Sunflower Seeds:

• Raw Broccoli Raab has 1159.2 times more Vitamin A, 2.9 times more Vitamin B1, 9.6 times more Vitamin B2, 3.9 times more Vitamin B3, 7.6 times more Vitamin B5, 3.4 times more Vitamin B6, 9.7 times more Vitamin B9, 383 times more Vitamin C, 1.2 times more Vitamin E and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Raw Broccoli Raab as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli Raab vs Sunflower Seeds:

• Raw Broccoli Raab has 36.8 times more Calcium, 10.8 times more Iron, 1.8 times more Magnesium, 5.4 times more Manganese, 2.9 times more Phosphorus, 8.1 times more Potassium, 97.3 times more Sodium, 4.1 times more Zinc and 519.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Copper and 2 times more Selenium than Raw Broccoli Raab.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli Raab has 83.6 times more Omega 3, 3.8 times more Carbohydrate, 3.9 times more Sugars, 8.3 times more Fiber and 4 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4 times more Fat, 2 times more Saturated Fat and 29.9 times more Omega 6 than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Raw Broccoli Raab as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.