Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Frozen Broccoli Spears

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Frozen Broccoli Spears: 1724g

Roasted Sunflower Seeds have 20.1 times more energy per 100g than Frozen Broccoli Spears. It has very high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Roasted Sunflower Seeds	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	71% 92g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	35% 25.3g	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	25% 9.54g	136% 51.7g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	232% 3mg	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	51% 204μg	405% 1621μg	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	1.34% 1.2mg	1308% 1178mg	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	149% 22.4mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	6% 60mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	69% 0.62mg	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	41% 3.26mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	192% 4.4mg	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	142% 992mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	42% 1561g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Vitamin B5 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Vitamin A, 13.6 times more Vitamin B1, 9.3 times more Vitamin B2, 1.3 times more Vitamin B3, 4.4 times more Vitamin B6, 8 times more Vitamin B9, 979.1 times more Vitamin C and 753.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Frozen Broccoli Spears have similar amounts of Vitamin E per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.5 times more Copper and 2.1 times more Selenium than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 11.8 times more Calcium, 3.8 times more Iron, 2.5 times more Magnesium, 2.4 times more Manganese, 5.9 times more Potassium, 113.7 times more Sodium, 1.3 times more Zinc and 1514.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Frozen Broccoli Spears have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 7.3 times more Fat, 5 times more Saturated Fat and 44.1 times more Omega 6 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 36.4 times more Omega 3, 4.5 times more Carbohydrate, 10.8 times more Sugars, 5.4 times more Fiber and 3.2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Frozen Broccoli Spears have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.