Comparing Nutrients in 7 ounces Sunflower Seeds VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Sunflower Seeds	Broccoli Raab	Recommended Dietary Allowance
Energy	40% 1159kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 0.22g	g per day for Men 19-50 years
Fiber	45% 17g	14% 5.36g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	26% 0.34mg	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	113% 450μg	41% 165μg	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	3.1% 2.78mg	44.5% 40mg	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	465% 69.8mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Broccoli Raab	Recommended Dietary Allowance
Calcium	15.5% 155mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	9.26% 0.083mg	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	130% 10.4mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	34% 0.78mg	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	187% 1310mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	4.96% 184g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 9.1 times more Vitamin B1, 2.8 times more Vitamin B2, 6.8 times more Vitamin B3, 3.5 times more Vitamin B5, 7.9 times more Vitamin B6, 2.7 times more Vitamin B9 and 21.7 times more Vitamin E than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 43.7 times more Vitamin A, 14.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Broccoli Raab:

• Dried Sunflower Seed Kernels have 42.9 times more Copper, 2.5 times more Iron, 14.8 times more Magnesium, 4.9 times more Manganese, 9 times more Phosphorus, 3.3 times more Potassium, 53 times more Selenium and 6.5 times more Zinc than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 1.4 times more Calcium, 3.7 times more Sodium and 19.6 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 26.5 times more Energy, 105 times more Fat, 53.7 times more Saturated Fat, 794.8 times more Omega 6, 7 times more Carbohydrate, 6.9 times more Sugars, 3.2 times more Fiber and 6.6 times more Protein than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 3.2 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Broccoli Raab have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.