Comparing Nutrients in 500 calories Sunflower Seeds VS Frozen Chopped Broccoli

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Frozen Chopped Broccoli: 1923g

Sunflower Seeds have 22.5 times more energy per 100g than Frozen Chopped Broccoli. It has very high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Sunflower Seeds	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	70.7% 92g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	152% 57.7g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	192% 2.5mg	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	48.6% 194μg	322% 1288μg	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	1.33% 1.2mg	1205% 1085mg	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	201% 30mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	81% 0.73mg	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	56% 4.5mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	246% 5.65mg	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	80.7% 565mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	47.5% 1759g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.2 times more Vitamin B1 and 1.3 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 389.3 times more Vitamin A, 6.1 times more Vitamin B2, 1.3 times more Vitamin B3, 5.5 times more Vitamin B5, 2.2 times more Vitamin B6, 6.6 times more Vitamin B9, 904.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Frozen Chopped Broccoli:

• Dried Sunflower Seed Kernels have 2.1 times more Copper than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 16.1 times more Calcium, 3.5 times more Iron, 3.4 times more Manganese, 1.7 times more Phosphorus, 7.4 times more Potassium, 59.9 times more Sodium, 2.2 times more Zinc and 434.3 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 7.9 times more Fat, 4.5 times more Saturated Fat and 33.1 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 39.3 times more Omega 3, 5.4 times more Carbohydrate, 11.6 times more Sugars, 7.8 times more Fiber and 3 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.