Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Broccoli Raab	Recommended Dietary Allowance
Energy	40.5% 1175kcal	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	44% 14g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	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	35% 45.4g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0% 0g	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	% 1.47g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 0.22g	g per day for Men 19-50 years
Fiber	55.4% 21g	14% 5.36g	38g per day for Men 19-50 years
Protein	71% 40g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Broccoli Raab	Recommended Dietary Allowance
Calcium	17.3% 173mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	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	106% 8.5mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	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	323% 2260mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Oil Roasted Sunflower Seeds have 2 times more Vitamin B1, 2.2 times more Vitamin B2, 3.4 times more Vitamin B3, 21.6 times more Vitamin B5, 4.6 times more Vitamin B6, 2.8 times more Vitamin B9 and 22.4 times more Vitamin E than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain more Vitamin A, 18.4 times more Vitamin C and 72.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Oil Roasted Sunflower Seeds have 43 times more Copper, 2 times more Iron, 5.8 times more Magnesium, 5.3 times more Manganese, 15.6 times more Phosphorus, 2.5 times more Potassium, 78.2 times more Selenium and 6.8 times more Zinc than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 11 times more Sodium and 60.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Broccoli Raab contain similar levels of Calcium per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 26.9 times more Energy, 104.7 times more Fat, 85.2 times more Saturated Fat, 1179.6 times more Omega 6, 8 times more Carbohydrate, 8.2 times more Sugars, 3.9 times more Fiber and 6.3 times more Protein than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 2.3 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6