Comparing Nutrients in 5 ounces Broccoli VS Sisymbrium Seeds

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Sisymbrium Seeds	15%	13%	72%

Macro Nutrients

	Broccoli	Sisymbrium Seeds	Recommended Dietary Allowance
Energy	1.66% 48kcal	15.5% 451kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	4.77% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	63.5% 82.6g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	NA	38g per day for Men 19-50 years
Protein	7.14% 4g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Sisymbrium Seeds	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	85% 1.1mg	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	22.3% 89.3μg	33.7% 135μg	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	140% 126mg	48.4% 43.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.37% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Sisymbrium Seeds	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	231% 2315mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	17.3% 0.16mg	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	13% 1.03mg	1.95% 0.16mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	93% 2.14mg	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	13.4% 94mg	1.2% 8.5mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	89% 3019mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	NA	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	8.7% 130mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.23% 8.65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Sisymbrium Seeds:

• Raw Broccoli has 10.3 times more Vitamin A and 2.9 times more Vitamin C than Whole Dried Sisymbrium Seeds.
• While Whole Dried Sisymbrium Seeds contain 2.7 times more Vitamin B1, 3.6 times more Vitamin B2, 26.3 times more Vitamin B3, 1.7 times more Vitamin B5, 4.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Sisymbrium Seeds:

• Raw Broccoli has 6.6 times more Iron, 11 times more Phosphorus, 1.4 times more Zinc and 14.6 times more Water than Whole Dried Sisymbrium Seeds.
• While Whole Dried Sisymbrium Seeds contain 34.7 times more Calcium, 2.2 times more Copper, 15 times more Magnesium, 7.2 times more Manganese, 6.7 times more Potassium and 2.8 times more Sodium than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Whole Dried Sisymbrium Seeds contain 9.4 times more Energy, 12.4 times more Fat, 7.9 times more Saturated Fat, 23 times more Omega 3, 11.7 times more Omega 6, 8.8 times more Carbohydrate and 4.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.