Comparing Nutrients in 1 kilogram Frozen Broccoli SpearsVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Frozen Broccoli Spears

33%

59%

Oil Roasted Sunflower Seeds

13%

73%

14%

1 kg ▼

Macro Nutrients

Frozen Broccoli Spearsvs Oil Roasted Sunflower Seeds

10%290kcal

Energy

204%5920kcal

290 kcalvs5920 kcal

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

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3.5%3.4g

Fat

529%513g

3.4 gvs513 g

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

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1.63%0.52g

Saturated Fat

221%70.7g

0.52 gvs70.7 g

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

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78%1.25g

Omega 3

50.6%0.81g

1.25 gvs0.81 g

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

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2.18%0.37g

Omega 6

2012%342g

0.37 gvs342 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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41%53.5g

Carbohydrate

176%229g

53.5 gvs229 g

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

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20.3%14.7g

Sugars

43%31g

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

14.7 gvs31 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%7.4g

NA gvs7.4 g

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

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Sucrose

%23.7g

NA gvs23.7 g

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

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79%30g

Fiber

279%106g

30 gvs106 g

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

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54.6%30.6g

Protein

358%201g

30.6 gvs201 g

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

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Vitamins

Frozen Broccoli Spearsvs Oil Roasted Sunflower Seeds

63.3%570μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

570 μgvs0 μg

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

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60%0.72mg

Vitamin B1

267%3.2mg

Thiamine

0.72 mgvs3.2 mg

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

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87.7%1.14mg

Vitamin B2

215%2.8mg

Riboflavin

1.14 mgvs2.8 mg

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

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29%4.62mg

Vitamin B3

258%41.3mg

Niacin, nicotinic acid, niacinamide

4.62 mgvs41.3 mg

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

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48.4%2.42mg

Vitamin B5

1388%69.4mg

Pantothenic acid

2.42 mgvs69.4 mg

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

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135%1.75mg

Vitamin B6

609%7.9mg

Pyridoxine

1.75 mgvs7.9 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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235%940μg

Vitamin B9

585%2340μg

Folates and Folic Acid

940 μgvs2340 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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759%683mg

Vitamin C

12.2%11mg

Ascorbic acid

683 mgvs11 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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90%13.5mg

Vitamin E

2422%363mg

Tocopherols and Tocotrienols

13.5 mgvs363 mg

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

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845%1014μg

Vitamin K

26%31μg

Phytomenadione or phylloquinone

1014 μgvs31 μg

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

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Minerals

Frozen Broccoli Spearsvs Oil Roasted Sunflower Seeds

41%410mg

Calcium

87%870mg

410 mgvs870 mg

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

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40%0.36mg

Copper

2004%18mg

0.36 mgvs18 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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90%7.2mg

Iron

535%42.8mg

7.2 mgvs42.8 mg

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

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38%160mg

Magnesium

302%1270mg

160 mgvs1270 mg

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

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111%2.56mg

Manganese

904%21mg

2.56 mgvs21 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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84.3%590mg

Phosphorus

1627%11390mg

590 mgvs11390 mg

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

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73.5%2500mg

Potassium

142%4830mg

2500 mgvs4830 mg

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

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34.5%19μg

Selenium

1422%782μg

19 μgvs782 μg

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

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11.3%170mg

Sodium

2%30mg

170 mgvs30 mg

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

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31%3.4mg

Zinc

474%52mg

3.4 mgvs52 mg

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

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24.5%906g

Water

0.42%15.4g

906 gvs15.4 g

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

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Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Oil Roasted Sunflower Seeds:

Frozen Broccoli Spears have more Vitamin A, 62.1 times more Vitamin C and 32.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 4.4 times more Vitamin B1, 2.5 times more Vitamin B2, 8.9 times more Vitamin B3, 28.7 times more Vitamin B5, 4.5 times more Vitamin B6, 2.5 times more Vitamin B9 and 26.9 times more Vitamin E than Frozen Broccoli Spears.
Both Frozen Broccoli Spears as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Oil Roasted Sunflower Seeds:

Frozen Broccoli Spears have 5.7 times more Sodium and 58.8 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Calcium, 50.1 times more Copper, 5.9 times more Iron, 7.9 times more Magnesium, 8.1 times more Manganese, 19.3 times more Phosphorus, 1.9 times more Potassium, 41.2 times more Selenium and 15.3 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 1 kilogram:

Frozen Broccoli Spears have 1.5 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 20.4 times more Energy, 150.9 times more Fat, 135.9 times more Saturated Fat, 924.5 times more Omega 6, 4.3 times more Carbohydrate, 2.1 times more Sugars, 3.5 times more Fiber and 6.6 times more Protein than Frozen Broccoli Spears.
Both Frozen Broccoli Spears as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Frozen Broccoli SpearsVS Boiled Spears Frozen BroccoliOil Roasted Sunflower SeedsVS Boiled Spears Frozen BroccoliFrozen Broccoli SpearsVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

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Comparing Nutrients in 1 kilogram Frozen Broccoli SpearsVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: