Comparing Nutrients in 7 ounces Flower Clusters Broccoli VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Flower Clusters Broccoli	34%	9%	57%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Flower Clusters Broccoli	Sunflower Seeds	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.72% 10g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	4.05% 2.94g	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	12% 4.56g	45% 17g	38g per day for Men 19-50 years
Protein	10.6% 5.9g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Flower Clusters Broccoli	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.27mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	205% 2.67mg	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	35.2% 141μg	113% 450μg	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	206% 185mg	3.1% 2.78mg	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	NA	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flower Clusters Broccoli	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.53% 95mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	397% 3.57mg	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	22% 1.75mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	19.8% 0.45mg	168% 3.87mg	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	18.7% 131mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Flower Clusters Broccoli vs Sunflower Seeds:

• Raw Flower Clusters Broccoli have 66.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 22.8 times more Vitamin B1, 3 times more Vitamin B2, 13.1 times more Vitamin B3, 2.1 times more Vitamin B5, 8.5 times more Vitamin B6 and 3.2 times more Vitamin B9 than Raw Flower Clusters Broccoli.
• Both Raw Flower Clusters Broccoli as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Flower Clusters Broccoli vs Sunflower Seeds:

• Raw Flower Clusters Broccoli have 3 times more Sodium and 19.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Calcium, 40 times more Copper, 6 times more Iron, 13 times more Magnesium, 8.5 times more Manganese, 10 times more Phosphorus, 2 times more Potassium, 17.7 times more Selenium and 12.5 times more Zinc than Raw Flower Clusters Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Raw Flower Clusters Broccoli have 2.2 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 20.9 times more Energy, 147 times more Fat, 82.5 times more Saturated Fat, 606.6 times more Omega 6, 4 times more Carbohydrate, 1.8 times more Sugars, 3.7 times more Fiber and 7 times more Protein than Raw Flower Clusters Broccoli.
• Both Raw Flower Clusters Broccoli as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.