Comparing Nutrients in 5 ounces Sunflower Seed Butter VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Sunflower Seed Butter	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	30% 875kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	80.7% 78.2g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.63g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	81% 14g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	20.6% 15g	2.87% 2.1g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 15g	NA	g per day for Men 19-50 years
Fiber	21.3% 8.08g	11% 4.25g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.8% 9.56mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	14% 0.18mg	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	84% 336μg	20% 79.4μg	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	4.25% 3.83mg	63% 57mg	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	216% 32.4mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	9.07% 91mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	252% 2.26mg	5.35% 0.048mg	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	73% 5.84mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	105% 441mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	13.7% 0.32mg	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	135% 944mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	269% 148μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.024% 0.88g	3.48% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seed Butter vs Cooked Chopped Frozen Broccoli:

• Sunflower Seed Butter no Salt has 2 times more Vitamin B2, 14.7 times more Vitamin B3, 4.3 times more Vitamin B5, 4.2 times more Vitamin B6, 4.2 times more Vitamin B9 and 17.3 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 14.9 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 per 5 oz.
• Both Sunflower Seed Butter no Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seed Butter vs Cooked Chopped Frozen Broccoli:

• Sunflower Seed Butter no Salt has 1.9 times more Calcium, 47 times more Copper, 6.8 times more Iron, 23.9 times more Magnesium, 9.3 times more Manganese, 13.6 times more Phosphorus, 4.1 times more Potassium, 149.1 times more Selenium and 17.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 146.3 times more Water than Sunflower Seed Butter no Salt.

Comparison of macro-nutrients per 5 ounces:

• Sunflower Seed Butter no Salt has 22 times more Energy, 460 times more Fat, 259.9 times more Saturated Fat, 748.9 times more Omega 6, 4.4 times more Carbohydrate, 7.2 times more Sugars, 1.9 times more Fiber and 5.6 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Sunflower Seed Butter no Salt and Boiled Chopped Frozen Broccoli have similar amounts of Omega 3 per 5 oz.
• Both Sunflower Seed Butter no Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.