Comparing Nutrients in 500 calories Boiled Spears Frozen Broccoli with Salt VS Toasted Sunflower Seeds

Weight per 500 calories

• Boiled Spears Frozen Broccoli with Salt: 1786g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 22.1 times more energy per unit of mass than Boiled and Drained Spears Frozen Broccoli with Salt, which is very high in comparison to other foods. Boiled Spears Frozen Broccoli with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli with Salt or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli with Salt	36%	3%	61%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Spears Frozen Broccoli with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	35.5% 25.7g	NA	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	NA	g per day for Men 19-50 years
Fiber	141% 53.6g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	99% 55.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	111% 1000μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	50% 0.65mg	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	134% 536μg	48% 192μg	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	796% 716mg	1.26% 1.13mg	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	157% 23.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1481% 1777μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	91% 911mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	165% 1.5mg	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	136% 11mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	74.2% 1.7mg	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	140% 982mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	NA	55μg per day for Men 19-50 years
Sodium	310% 4643mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	0.022% 0.81g	3700g per day for Men 19-50 years

Boiled Spears Frozen Broccoli With Salt VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli with Salt or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Boiled Spears Frozen Broccoli with Salt vs Toasted Sunflower Seeds:

• 500 calories of Boiled Spears Frozen Broccoli with Salt have more Vitamin A, 3.7 times more Vitamin B1, 6.3 times more Vitamin B2, 2.4 times more Vitamin B3, 3.6 times more Vitamin B6, 2.8 times more Vitamin B9 and 633.2 times more Vitamin C than Toasted Sunflower Seeds.
• Both Boiled Spears Frozen Broccoli with Salt and Toasted Sunflower Seeds provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Spears Frozen Broccoli with Salt vs Toasted Sunflower Seeds:

• 500 calories of Boiled Spears Frozen Broccoli with Salt have 19.8 times more Calcium, 2 times more Iron, 3.4 times more Magnesium, 3.4 times more Manganese, 8.1 times more Potassium, 1916 times more Sodium, 1.3 times more Zinc and 2005.6 times more Water than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Copper than Boiled and Drained Spears Frozen Broccoli with Salt.
• Both Boiled Spears Frozen Broccoli with Salt and Toasted Sunflower Seeds contain similar levels of Phosphorus per 500 calories.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Spears Frozen Broccoli with Salt have 11.8 times more Omega 3, 5.7 times more Carbohydrate, 5.8 times more Fiber and 4 times more Protein than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 23.4 times more Fat, 15 times more Saturated Fat and 130.1 times more Omega 6 than Boiled and Drained Spears Frozen Broccoli with Salt.
• Both Boiled Spears Frozen Broccoli with Salt and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Spears Frozen Broccoli with Salt provide inadequate amounts of Omega 6
• 500 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3