Comparing Nutrients in 100 grams 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	20% 584kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	2.2% 2.85g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	0.52% 0.38g	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	0.23% 0.17g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 0.11g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	37% 20.8g	5.66% 3.17g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	7.63% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	13% 0.17mg	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	56.8% 227μg	20.8% 83μg	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	1.56% 1.4mg	22.4% 20mg	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	234% 35mg	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	187% 224μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Broccoli Raab	Recommended Dietary Allowance
Calcium	7.8% 78mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	4.67% 0.042mg	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	65.6% 5.25mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	17% 0.4mg	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	94% 660mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 grams:

• 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 100 g.