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

Weight per 300 calories

• Broccoli Stalks: 1071g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 21.1 times more energy per unit of mass than Raw Broccoli Stalks, which is very high in comparison to other foods. Broccoli Stalks having very low energy density.

Which food has more nutrients per 300 calories - Broccoli Stalks or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Stalks	33%	9%	58%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Broccoli Stalks	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.75g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	86.4% 1.4g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	43% 56g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	NA	14% 5.37g	38g per day for Men 19-50 years
Protein	57% 32g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Broccoli Stalks	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	24% 214μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.7mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.7% 6.84mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	190% 761μg	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	1110% 999mg	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	NA	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Stalks	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	51.4% 514mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	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	118% 9.43mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	63.8% 268mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	107% 2.45mg	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	101% 707mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	102% 3482mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	58.4% 32μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	19.3% 289mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	26.3% 972g	0.021% 0.78g	3700g per day for Men 19-50 years

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

• Raw Broccoli Stalks have more Vitamin A, 4.3 times more Vitamin B1, 9 times more Vitamin B2, 3.3 times more Vitamin B3, 1.6 times more Vitamin B5, 4.2 times more Vitamin B6, 6.4 times more Vitamin B9 and 1791.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Raw Broccoli Stalks as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Broccoli Stalks have 11.7 times more Calcium, 4.3 times more Iron, 4.2 times more Magnesium, 2.3 times more Manganese, 1.2 times more Phosphorus, 14.2 times more Potassium, 190.3 times more Sodium, 1.6 times more Zinc and 1245.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Copper than Raw Broccoli Stalks.
• Both Raw Broccoli Stalks and Oil Roasted Sunflower Seed Kernels have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli Stalks have 33.7 times more Omega 3, 4.8 times more Carbohydrate and 3.1 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.9 times more Fat, 6.2 times more Saturated Fat and 42.6 times more Omega 6 than Raw Broccoli Stalks.
• Both Raw Broccoli Stalks and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Raw Broccoli Stalks as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.