Comparing Nutrients in 1 kilogram BroccoliVS Sunflower Seed Flour

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Sunflower Seed Flour

55%

41%

1 kg ▼

Macro Nutrients

Broccolivs Sunflower Seed Flour

11.7%340kcal

Energy

112%3260kcal

340 kcalvs3260 kcal

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

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3.8%3.7g

Fat

16.6%16g

3.7 gvs16 g

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

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3.56%1.14g

Saturated Fat

4.3%1.38g

1.14 gvs1.38 g

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

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39.4%0.63g

Omega 3

1.25%0.02g

0.63 gvs0.02 g

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

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2.9%0.49g

Omega 6

51%8.7g

0.49 gvs8.7 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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51%66.4g

Carbohydrate

276%358g

66.4 gvs358 g

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

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23.4%17g

Sugars

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

17 gvsNA g

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

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9.38%6.8g

Fructose

≤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]

6.8 gvsNA g

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

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%4.9g

Glucose

4.9 gvsNA g

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

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%1g

Sucrose

1 gvsNA g

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

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68.4%26g

Fiber

137%52g

26 gvs52 g

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

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50.4%28g

Protein

858%481g

28 gvs481 g

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

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Vitamins

Broccolivs Sunflower Seed Flour

34.4%310μg

Vitamin A

2.22%20μg

RAE, retinol activity equivalents

310 μgvs20 μg

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

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59%0.71mg

Vitamin B1

2656%32mg

Thiamine

0.71 mgvs32 mg

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

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90%1.17mg

Vitamin B2

205%2.66mg

Riboflavin

1.17 mgvs2.66 mg

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

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40%6.4mg

Vitamin B3

457%73mg

Niacin, nicotinic acid, niacinamide

6.4 mgvs73 mg

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

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115%5.73mg

Vitamin B5

1320%66mg

Pantothenic acid

5.73 mgvs66 mg

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

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135%1.75mg

Vitamin B6

579%7.53mg

Pyridoxine

1.75 mgvs7.53 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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158%630μg

Vitamin B9

555%2220μg

Folates and Folic Acid

630 μgvs2220 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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991%892mg

Vitamin C

14.4%13mg

Ascorbic acid

892 mgvs13 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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52%7.8mg

Vitamin E

Tocopherols and Tocotrienols

7.8 mgvsNA mg

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

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847%1016μg

Vitamin K

Phytomenadione or phylloquinone

1016 μgvsNA μg

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

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Minerals

Broccolivs Sunflower Seed Flour

47%470mg

Calcium

114%1140mg

470 mgvs1140 mg

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

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54.4%0.49mg

Copper

1903%17mg

0.49 mgvs17 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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91%7.3mg

Iron

828%66.2mg

7.3 mgvs66.2 mg

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

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50%210mg

Magnesium

824%3460mg

210 mgvs3460 mg

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

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91%2.1mg

Manganese

859%19.8mg

2.1 mgvs19.8 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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94%660mg

Phosphorus

984%6890mg

660 mgvs6890 mg

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

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93%3160mg

Potassium

19.7%670mg

3160 mgvs670 mg

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

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45.5%25μg

Selenium

1058%582μg

25 μgvs582 μg

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

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22%330mg

Sodium

2%30mg

330 mgvs30 mg

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

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37.3%4.1mg

Zinc

450%49.5mg

4.1 mgvs49.5 mg

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

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24%893g

Water

2%74.7g

893 gvs74.7 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 Broccoli vs Sunflower Seed Flour:

Raw Broccoli has 15.5 times more Vitamin A and 68.6 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
While Partially Defatted Sunflower Seed Flour contains 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.
Both Raw Broccoli as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Sunflower Seed Flour:

Raw Broccoli has 4.7 times more Potassium, 11 times more Sodium and 12 times more Water than Partially Defatted Sunflower Seed Flour.
While Partially Defatted Sunflower Seed Flour contains 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.

Comparison of macro-nutrients per 1 kilogram:

Raw Broccoli has 31.5 times more Omega 3 than Partially Defatted Sunflower Seed Flour.
While Partially Defatted Sunflower Seed Flour contains 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.
Both Raw Broccoli as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

BroccoliVS Boiled BroccoliSunflower Seed FlourVS Boiled BroccoliBroccoliVS AcornsSunflower Seed FlourVS Acorns

Compare Foods

Comparing Nutrients in 1 kilogram BroccoliVS Sunflower Seed Flour

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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