Comparing Nutrients in 7 ounces Broccoli VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Broccoli	Sunflower Seeds	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	10% 13g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	% 4.96g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	45% 17g	38g per day for Men 19-50 years
Protein	10% 5.6g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.33% 93mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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	18% 1.45mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	18.4% 627mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 10.3 times more Vitamin A, 63.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 20.8 times more Vitamin B1, 3 times more Vitamin B2, 13 times more Vitamin B3, 2 times more Vitamin B5, 7.7 times more Vitamin B6, 3.6 times more Vitamin B9 and 45.1 times more Vitamin E than Raw Broccoli.
• Both Raw 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 Broccoli vs Sunflower Seeds:

• Raw Broccoli has 3.7 times more Sodium and 18.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Calcium, 36.7 times more Copper, 7.2 times more Iron, 15.5 times more Magnesium, 9.3 times more Manganese, 10 times more Phosphorus, 2 times more Potassium, 21.2 times more Selenium and 12.2 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels contain 17.2 times more Energy, 139.1 times more Fat, 39.1 times more Saturated Fat, 470.4 times more Omega 6, 3 times more Carbohydrate, 1.5 times more Sugars, 3.3 times more Fiber and 7.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 7 oz.
• Both Raw Broccoli as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.