Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Frozen Chopped Broccoli	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	54.7% 71g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	27% 10.3g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	115% 1.5mg	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	33.2% 133μg	110% 441μg	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	124% 112mg	2.87% 2.58mg	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	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	11% 111mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	378% 3.4mg	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	20% 1.6mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	170% 3.9mg	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	14% 99mg	195% 1367mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	210% 115μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.4% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Sunflower Seed Flour:

• Frozen Chopped Broccoli, Unprepared has 26 times more Vitamin A and 43.4 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 60.1 times more Vitamin B1, 2.8 times more Vitamin B2, 15.6 times more Vitamin B3, 23.7 times more Vitamin B5, 5.8 times more Vitamin B6 and 3.3 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Sunflower Seed Flour:

• Frozen Chopped Broccoli, Unprepared has 3.2 times more Potassium, 8 times more Sodium and 12.2 times more Water than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 2 times more Calcium, 45.1 times more Copper, 8.2 times more Iron, 19.2 times more Magnesium, 6.7 times more Manganese, 13.8 times more Phosphorus, 20.8 times more Selenium and 10.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has 52.5 times more Omega 3 than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 12.5 times more Energy, 5.6 times more Fat, 28 times more Omega 6, 7.5 times more Carbohydrate, 1.7 times more Fiber and 17.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.