Comparing Nutrients in 100 calories Broccoli Stalks VS Toasted Sunflower Seeds

Weight per 100 calories

• Broccoli Stalks: 357g
• Toasted Sunflower Seeds: 16g

Toasted Sunflower Seed Kernels no Salt have 22.1 times more energy per unit of mass than Raw Broccoli Stalks, which is very high in comparison to other foods. Broccoli Stalks having very low energy density.

Discover which food has more nutrients per 100 calories - Broccoli Stalks or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Stalks	33%	9%	58%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Broccoli Stalks	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	9.46% 9.18g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	35.5% 6.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	2.56% 3.33g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	4.9% 1.86g	38g per day for Men 19-50 years
Protein	19% 10.6g	4.96% 2.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli Stalks	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	4.38% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.2% 1.9mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	10% 0.13mg	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	63.4% 254μg	9.6% 38.4μg	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	370% 333mg	0.25% 0.23mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Stalks	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17% 171mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	33% 0.3mg	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	39.3% 3.14mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	35.6% 0.82mg	15% 0.34mg	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	33.7% 236mg	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	34% 1161mg	2.33% 79.3mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	NA	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	0.032% 0.48mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	8.75% 324g	0.004% 0.16g	3700g per day for Men 19-50 years

Broccoli Stalks VS Toasted Sunflower Seeds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Broccoli Stalks or Toasted Sunflower Seeds?

Lets compare vitamin content per 100 calories of Broccoli Stalks vs Toasted Sunflower Seeds:

• 100 calories of Broccoli Stalks have more Vitamin A, 4.4 times more Vitamin B1, 9.2 times more Vitamin B2, 3.4 times more Vitamin B3, 1.7 times more Vitamin B5, 4.4 times more Vitamin B6, 6.6 times more Vitamin B9 and 1471.7 times more Vitamin C than Toasted Sunflower Seeds.
• 100 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Stalks as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Broccoli Stalks vs Toasted Sunflower Seeds:

• 100 calories of Broccoli Stalks have 18.6 times more Calcium, 2.9 times more Iron, 4.3 times more Magnesium, 2.4 times more Manganese, 1.3 times more Phosphorus, 14.6 times more Potassium, 199 times more Sodium, 1.7 times more Zinc and 2004.9 times more Water than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Copper than Raw Broccoli Stalks.
• 100 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Broccoli Stalks have 36.1 times more Omega 3, 5.6 times more Carbohydrate and 3.8 times more Protein than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 7.3 times more Fat, 5 times more Saturated Fat and 44.5 times more Omega 6 than Raw Broccoli Stalks.
• Both Broccoli Stalks and Toasted Sunflower Seeds offer comparable quantities of Energy per 100 calories.
• 100 calories of Broccoli Stalks provide inadequate amounts of Omega 6
• 100 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3