Comparing Nutrients in 300 calories Dry Roasted Sunflower Seed Kernels From Shell with Salt VS Broccoli

Weight per 300 calories

• Dry Roasted Sunflower Seed Kernels From Shell with Salt: 55g
• Broccoli: 882g

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 16.1 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Dry Roasted Sunflower Seed Kernels From Shell with Salt or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Sunflower Seed Kernels From Shell with Salt	13%	76%	11%
Broccoli	27%	8%	65%

Macro Nutrients

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.2% 27.4g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	8.96% 2.87g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	2.37% 0.038g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	106% 18g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.47% 8.4g	45% 58.6g	130g per day for Men 19-50 years
Sugars	2.07% 1.5g	20.7% 15g	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	8.28% 6g	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	% 0.016g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 0.88g	g per day for Men 19-50 years
Fiber	13% 4.95g	60.4% 23g	38g per day for Men 19-50 years
Protein	19% 10.6g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.85% 0.058mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.14mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.87mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.4% 3.87mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	119% 1.54mg	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	32.6% 130μg	139% 556μg	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	0.85% 0.77mg	875% 787mg	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	96% 14.3mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.24% 1.5μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Broccoli	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	48% 0.43mg	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	26% 2.1mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	50.4% 1.16mg	80.6% 1.85mg	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	91% 635mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	79.2% 43.6μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	220% 3301mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.018% 0.66g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Broccoli:

• Dry Roasted Sunflower Seed Kernels From Shell with Salt have 2.1 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 10.8 times more Vitamin B1, 7.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin B5, 3.5 times more Vitamin B6, 4.3 times more Vitamin B9, 1023.2 times more Vitamin C and 604.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Broccoli:

• Dry Roasted Sunflower Seed Kernels From Shell with Salt have 2.3 times more Copper, 2 times more Selenium and 11.3 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 10.8 times more Calcium, 3.1 times more Iron, 2.6 times more Magnesium, 1.6 times more Manganese, 6 times more Potassium and 1195 times more Water than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Raw Broccoli have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels From Shell with Salt have 8.4 times more Fat, 2.9 times more Saturated Fat and 41.7 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 14.7 times more Omega 3, 7 times more Carbohydrate, 10 times more Sugars, more Fructose, 4.6 times more Fiber and 2.3 times more Protein than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Raw Broccoli have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.