Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Broccoli Raab	Recommended Dietary Allowance
Energy	29% 839kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	0.74% 0.54g	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	0.33% 0.24g	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	% 1.05g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 0.16g	g per day for Men 19-50 years
Fiber	39.5% 15g	10% 3.83g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	18.6% 0.24mg	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	83% 332μg	29.4% 118μg	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	1.73% 1.56mg	32% 28.6mg	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	343% 51.5mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Broccoli Raab	Recommended Dietary Allowance
Calcium	12.3% 123mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	6.6% 0.06mg	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	76% 6.07mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	24.3% 0.56mg	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	231% 1615mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Broccoli Raab:

• 5 ounces of Oil Roasted Sunflower Seeds have 2 times more Vitamin B1, 2.2 times more Vitamin B2, 3.4 times more Vitamin B3, 21.6 times more Vitamin B5, 4.6 times more Vitamin B6, 2.8 times more Vitamin B9 and 22.4 times more Vitamin E than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain more Vitamin A, 18.4 times more Vitamin C and 72.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Broccoli Raab:

• 5 ounces of Oil Roasted Sunflower Seeds have 43 times more Copper, 2 times more Iron, 5.8 times more Magnesium, 5.3 times more Manganese, 15.6 times more Phosphorus, 2.5 times more Potassium, 78.2 times more Selenium and 6.8 times more Zinc than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 11 times more Sodium and 60.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Broccoli Raab contain similar levels of Calcium per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 26.9 times more Energy, 104.7 times more Fat, 85.2 times more Saturated Fat, 1179.6 times more Omega 6, 8 times more Carbohydrate, 8.2 times more Sugars, 3.9 times more Fiber and 6.3 times more Protein than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 2.3 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6