Comparing Nutrients in 300 calories Broccoli Raab VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Broccoli Raab: 1364g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 26.9 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.

Discover which food has more nutrients per 300 calories - Broccoli Raab or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Broccoli Raab	Oil Roasted 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% 26g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	2.17% 1.58g	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	0% 0g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 1.2g	g per day for Men 19-50 years
Fiber	97% 37g	14% 5.37g	38g per day for Men 19-50 years
Protein	77% 43.2g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	198% 1786μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	31% 0.4mg	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	29.6% 119μg	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	0.62% 0.56mg	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	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	147% 1473mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	102% 0.91mg	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	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	46% 1.05mg	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	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	34% 1262g	0.021% 0.78g	3700g per day for Men 19-50 years

Broccoli Raab VS Oil Roasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli Raab or Oil Roasted Sunflower Seeds?

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

• 300 calories of Broccoli Raab have more Vitamin A, 13.6 times more Vitamin B1, 12.4 times more Vitamin B2, 8 times more Vitamin B3, 1.2 times more Vitamin B5, 5.8 times more Vitamin B6, 9.5 times more Vitamin B9, 494.1 times more Vitamin C and 1944.4 times more Vitamin K than Oil Roasted Sunflower Seeds.
• Both Broccoli Raab and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin E per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Broccoli Raab as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Broccoli Raab have 33.4 times more Calcium, 13.5 times more Iron, 4.7 times more Magnesium, 5.1 times more Manganese, 1.7 times more Phosphorus, 10.9 times more Potassium, 296 times more Sodium, 4 times more Zinc and 1617.2 times more Water than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 1.6 times more Copper and 2.9 times more Selenium than Raw Broccoli Raab.
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have 62.8 times more Omega 3, 3.4 times more Carbohydrate, 3.3 times more Sugars, 6.9 times more Fiber and 4.3 times more Protein than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 3.9 times more Fat, 3.2 times more Saturated Fat and 43.8 times more Omega 6 than Raw Broccoli Raab.
• Both Broccoli Raab and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Broccoli Raab provide inadequate amounts of Omega 6
• 300 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3