Comparing Nutrients in 500 calories Chinese Broccoli VS Sunflower Seeds

Weight per 500 calories

• Chinese Broccoli: 1923g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 22.5 times more energy per unit of mass than Raw Chinese Broccoli, which is very high in comparison to other foods. Chinese Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Chinese Broccoli or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Chinese Broccoli	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.6g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	6.97% 2.23g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	326% 5.2g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	9.05% 1.54g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 90g	13% 17g	130g per day for Men 19-50 years
Sugars	23.3% 17g	3.1% 2.24g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 2.14g	g per day for Men 19-50 years
Fiber	132% 50g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	41.2% 23g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	184% 1654μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	160% 1.92mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.94mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.83mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.42mg	88.6% 1.15mg	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	500% 2000μg	48.6% 194μg	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	632% 569mg	1.33% 1.2mg	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	64% 9.6mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1428% 1713μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Sunflower Seeds	Recommended Dietary Allowance
Calcium	202% 2019mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	171% 1.54mg	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	142% 11.3mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	NA	72.6% 1.67mg	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	118% 827mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	155% 5269mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	8.97% 135mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	71.7% 7.9mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	48% 1780g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Chinese Broccoli vs Sunflower Seeds:

• Raw Chinese Broccoli has 643.9 times more Vitamin A, 1.5 times more Vitamin B1, 9.7 times more Vitamin B2, 1.2 times more Vitamin B3, 1.2 times more Vitamin B6, 10.3 times more Vitamin B9, 474.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.1 times more Vitamin E than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Chinese Broccoli vs Sunflower Seeds:

• Raw Chinese Broccoli has 30.2 times more Calcium, 2.5 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus, 9.5 times more Potassium, 17.5 times more Sodium, 1.8 times more Zinc and 439.5 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Copper and 1.7 times more Selenium than Raw Chinese Broccoli.

Comparison of macro-nutrients per 500 calories:

• Raw Chinese Broccoli has 101.5 times more Omega 3, 5.2 times more Carbohydrate, 7.5 times more Sugars, 6.8 times more Fiber and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3 times more Fat, 1.7 times more Saturated Fat and 12.8 times more Omega 6 than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Raw Chinese Broccoli as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.