Comparing Nutrients in 7 ounces Dry Roasted Sunflower Seed Kernels From Shell with Salt VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Sunflower Seed Kernels From Shell with Salt	13%	76%	11%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	37.4% 1084kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.4g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	4.02% 2.9g	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	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 5.36g	NA	g per day for Men 19-50 years
Fiber	47% 18g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	26.7% 0.35mg	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	118% 470μg	46.6% 187μg	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	151% 136mg	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	345% 51.8mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	14% 139mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	7.94% 0.071mg	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	94% 7.54mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	22% 0.51mg	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	327% 2292mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	795% 11923mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Sunflower Seed Kernels From Shell with Salt VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Roasted Sunflower Seed Kernels From Shell with Salt versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Frozen Broccoli Spears:

• 7 ounces of Dry Roasted Sunflower Seed Kernels From Shell with Salt have 1.5 times more Vitamin B1, 2.2 times more Vitamin B2, 15.2 times more Vitamin B3, 29.1 times more Vitamin B5, 4.6 times more Vitamin B6, 2.5 times more Vitamin B9 and 19.3 times more Vitamin E than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin A, 48.8 times more Vitamin C and 37.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• 7 ounces of Dry Roasted Sunflower Seed Kernels From Shell with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Frozen Broccoli Spears:

• 7 ounces of Dry Roasted Sunflower Seed Kernels From Shell with Salt have 1.7 times more Calcium, 50.8 times more Copper, 5.3 times more Iron, 8.1 times more Magnesium, 8.2 times more Manganese, 19.6 times more Phosphorus, 3.4 times more Potassium, 41.7 times more Selenium, 353.4 times more Sodium and 15.6 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 75.5 times more Water than Dry Roasted Sunflower Seed Kernels From Shell with Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Roasted Sunflower Seed Kernels From Shell with Salt have 18.8 times more Energy, 146.5 times more Fat, 100.4 times more Saturated Fat, 886 times more Omega 6, 2.9 times more Carbohydrate, 1.9 times more Sugars, 3 times more Fiber and 6.3 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.8 times more Omega 3 than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6