Comparing Nutrients in 500 calories Boiled Broccoli VS Dry Roasted Sunflower Seed Kernels From Shell with Salt

Weight per 500 calories

• Boiled Broccoli: 1429g
• Dry Roasted Sunflower Seed Kernels From Shell with Salt: 92g

Dry Roasted Sunflower Seed Kernels From Shell with Salt have 15.6 times more energy per unit of mass than Boiled and Drained Broccoli, which is very high in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Dry Roasted Sunflower Seed Kernels From Shell with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Dry Roasted Sunflower Seed Kernels From Shell with Salt	13%	76%	11%

Macro Nutrients

	Boiled Broccoli	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	47% 45.6g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	15% 4.78g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	3.95% 0.063g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	177% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	10.8% 14g	130g per day for Men 19-50 years
Sugars	27.4% 20g	3.45% 2.5g	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	14.6% 10.6g	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	% 7g	% 0.027g	g per day for Men 19-50 years
Sucrose	% 1.14g	% 2.47g	g per day for Men 19-50 years
Fiber	124% 47g	21.7% 8.24g	38g per day for Men 19-50 years
Protein	60.7% 34g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Vitamin A	122% 1100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	17.3% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	129% 6.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	56.6% 0.74mg	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	386% 1543μg	54.3% 217μg	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	1030% 927mg	1.42% 1.3mg	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	138% 20.7mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	2.06% 2.47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Calcium	57% 571mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	186% 1.68mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	84% 1.93mg	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	137% 957mg	151% 1058mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	132% 72.6μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	367% 5502mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	44% 4.84mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	0.03% 1.1g	3700g per day for Men 19-50 years

Boiled Broccoli VS Dry Roasted Sunflower Seed Kernels From Shell With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Dry Roasted Sunflower Seed Kernels From Shell with Salt?

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Dry Roasted Sunflower Seed Kernels From Shell with Salt:

• 500 calories of Boiled Broccoli have more Vitamin A, 9.3 times more Vitamin B1, 7.8 times more Vitamin B2, 1.2 times more Vitamin B3, 1.4 times more Vitamin B5, 3.9 times more Vitamin B6, 7.1 times more Vitamin B9, 723.2 times more Vitamin C and 815.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Boiled Broccoli and Dry Roasted Sunflower Seed Kernels From Shell with Salt provide similar amounts of Vitamin E per 500 calories.
• 500 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Dry Roasted Sunflower Seed Kernels From Shell with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Broccoli vs Dry Roasted Sunflower Seed Kernels From Shell with Salt:

• 500 calories of Boiled Broccoli have 8.9 times more Calcium, 2.8 times more Iron, 2.5 times more Magnesium, 1.4 times more Manganese, 5.4 times more Potassium, 1.3 times more Zinc and 1160.3 times more Water than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• While 500 kcal of Dry Roasted Sunflower Seed Kernels From Shell with Salt contain 1.9 times more Copper, 3.2 times more Selenium and 9.4 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Dry Roasted Sunflower Seed Kernels From Shell with Salt contain similar levels of Phosphorus per 500 calories.
• 500 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have 26.9 times more Omega 3, 7.3 times more Carbohydrate, 7.9 times more Sugars, more Fructose, 5.7 times more Fiber and 1.9 times more Protein than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• While 500 kcal of Dry Roasted Sunflower Seed Kernels From Shell with Salt contain 7.8 times more Fat, 4.2 times more Saturated Fat and 41.2 times more Omega 6 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Dry Roasted Sunflower Seed Kernels From Shell with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Broccoli provide inadequate amounts of Omega 6
• 500 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt provide inadequate amounts of Omega 3