Comparing Nutrients in 14 ounces Sunflower Seed FlourVS Broccoli

Macros Ratio

Protein Fat Carbs

Sunflower Seed Flour

55%

41%

Broccoli

27%

65%

14 oz ▼

Macro Nutrients

Sunflower Seed Flourvs Broccoli

44.6%1294kcal

Energy

4.65%135kcal

1294 kcalvs135 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.6%6.4g

Fat

1.5%1.47g

6.4 gvs1.47 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.7%0.55g

Saturated Fat

1.4%0.45g

0.55 gvs0.45 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.5%0.008g

Omega 3

15.6%0.25g

0.008 gvs0.25 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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20.3%3.45g

Omega 6

1.14%0.19g

3.45 gvs0.19 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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109%142g

Carbohydrate

20.3%26.4g

142 gvs26.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

9.3%6.75g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs6.75 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

3.72%2.7g

≤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]

NA gvs2.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.94g

NA gvs1.94 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.4g

NA gvs0.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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54.3%20.6g

Fiber

27%10.3g

20.6 gvs10.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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341%191g

Protein

20%11g

191 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sunflower Seed Flourvs Broccoli

0.88%7.94μg

Vitamin A

13.7%123μg

RAE, retinol activity equivalents

7.94 μgvs123 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1054%12.6mg

Vitamin B1

23.5%0.28mg

Thiamine

12.6 mgvs0.28 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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81.2%1.06mg

Vitamin B2

35.7%0.46mg

Riboflavin

1.06 mgvs0.46 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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181%29mg

Vitamin B3

16%2.54mg

Niacin, nicotinic acid, niacinamide

29 mgvs2.54 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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524%26mg

Vitamin B5

45.5%2.27mg

Pantothenic acid

26 mgvs2.27 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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230%3mg

Vitamin B6

53.4%0.69mg

Pyridoxine

3 mgvs0.69 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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220%881μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

881 μgvs250 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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5.73%5.16mg

Vitamin C

393%354mg

Ascorbic acid

5.16 mgvs354 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

20.6%3.1mg

Tocopherols and Tocotrienols

NA mgvs3.1 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

336%403μg

Phytomenadione or phylloquinone

NA μgvs403 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sunflower Seed Flourvs Broccoli

45.2%452mg

Calcium

18.7%187mg

452 mgvs187 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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755%6.8mg

Copper

21.6%0.19mg

6.8 mgvs0.19 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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328%26.3mg

Iron

36.2%2.9mg

26.3 mgvs2.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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327%1373mg

Magnesium

20%83.3mg

1373 mgvs83.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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341%7.84mg

Manganese

36.2%0.83mg

7.84 mgvs0.83 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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391%2735mg

Phosphorus

37.4%262mg

2735 mgvs262 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.82%266mg

Potassium

37%1254mg

266 mgvs1254 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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420%231μg

Selenium

18%9.92μg

231 μgvs9.92 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.79%12mg

Sodium

8.73%131mg

12 mgvs131 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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179%19.6mg

Zinc

14.8%1.63mg

19.6 mgvs1.63 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.8%29.6g

Water

9.58%354g

29.6 gvs354 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Sunflower Seed Flour vs Broccoli:

Partially Defatted Sunflower Seed Flour has 44.9 times more Vitamin B1, 2.3 times more Vitamin B2, 11.4 times more Vitamin B3, 11.5 times more Vitamin B5, 4.3 times more Vitamin B6 and 3.5 times more Vitamin B9 than Raw Broccoli.
While Raw Broccoli contains 15.5 times more Vitamin A and 68.6 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
Both Partially Defatted Sunflower Seed Flour as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seed Flour vs Broccoli:

Partially Defatted Sunflower Seed Flour has 2.4 times more Calcium, 35 times more Copper, 9.1 times more Iron, 16.5 times more Magnesium, 9.4 times more Manganese, 10.4 times more Phosphorus, 23.3 times more Selenium and 12.1 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 4.7 times more Potassium, 11 times more Sodium and 12 times more Water than Partially Defatted Sunflower Seed Flour.

Comparison of macro-nutrients per 14 ounces:

Partially Defatted Sunflower Seed Flour has 9.6 times more Energy, 4.4 times more Fat, 17.7 times more Omega 6, 5.4 times more Carbohydrate, 2 times more Fiber and 17 times more Protein than Raw Broccoli.
While Raw Broccoli contains 31.5 times more Omega 3 than Partially Defatted Sunflower Seed Flour.
Both Partially Defatted Sunflower Seed Flour as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Sunflower Seed FlourVS AcornsBroccoliVS AcornsSunflower Seed FlourVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 14 ounces Sunflower Seed FlourVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: