Comparing Nutrients in 1 kilogram Sunflower Seed FlourVS Broccoli

Macros Ratio

Protein Fat Carbs

Sunflower Seed Flour

55%

41%

Broccoli

27%

65%

1 kg ▼

Macro Nutrients

Sunflower Seed Flourvs Broccoli

112%3260kcal

Energy

11.7%340kcal

3260 kcalvs340 kcal

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

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16.6%16g

Fat

3.8%3.7g

16 gvs3.7 g

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

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4.3%1.38g

Saturated Fat

3.56%1.14g

1.38 gvs1.14 g

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

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1.25%0.02g

Omega 3

39.4%0.63g

0.02 gvs0.63 g

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

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51%8.7g

Omega 6

2.9%0.49g

8.7 gvs0.49 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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276%358g

Carbohydrate

51%66.4g

358 gvs66.4 g

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

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Sugars

23.4%17g

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

NA gvs17 g

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

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Fructose

9.38%6.8g

≤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 gvs6.8 g

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

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Glucose

%4.9g

NA gvs4.9 g

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

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Sucrose

%1g

NA gvs1 g

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

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137%52g

Fiber

68.4%26g

52 gvs26 g

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

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858%481g

Protein

50.4%28g

481 gvs28 g

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

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Vitamins

Sunflower Seed Flourvs Broccoli

2.22%20μg

Vitamin A

34.4%310μg

RAE, retinol activity equivalents

20 μgvs310 μg

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

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2656%32mg

Vitamin B1

59%0.71mg

Thiamine

32 mgvs0.71 mg

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

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205%2.66mg

Vitamin B2

90%1.17mg

Riboflavin

2.66 mgvs1.17 mg

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

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457%73mg

Vitamin B3

40%6.4mg

Niacin, nicotinic acid, niacinamide

73 mgvs6.4 mg

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

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1320%66mg

Vitamin B5

115%5.73mg

Pantothenic acid

66 mgvs5.73 mg

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

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579%7.53mg

Vitamin B6

135%1.75mg

Pyridoxine

7.53 mgvs1.75 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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555%2220μg

Vitamin B9

158%630μg

Folates and Folic Acid

2220 μgvs630 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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14.4%13mg

Vitamin C

991%892mg

Ascorbic acid

13 mgvs892 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

52%7.8mg

Tocopherols and Tocotrienols

NA mgvs7.8 mg

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

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Vitamin K

847%1016μg

Phytomenadione or phylloquinone

NA μgvs1016 μg

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

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Minerals

Sunflower Seed Flourvs Broccoli

114%1140mg

Calcium

47%470mg

1140 mgvs470 mg

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

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1903%17mg

Copper

54.4%0.49mg

17 mgvs0.49 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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828%66.2mg

Iron

91%7.3mg

66.2 mgvs7.3 mg

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

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824%3460mg

Magnesium

50%210mg

3460 mgvs210 mg

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

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859%19.8mg

Manganese

91%2.1mg

19.8 mgvs2.1 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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984%6890mg

Phosphorus

94%660mg

6890 mgvs660 mg

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

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19.7%670mg

Potassium

93%3160mg

670 mgvs3160 mg

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

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1058%582μg

Selenium

45.5%25μg

582 μgvs25 μg

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

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2%30mg

Sodium

22%330mg

30 mgvs330 mg

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

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450%49.5mg

Zinc

37.3%4.1mg

49.5 mgvs4.1 mg

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

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2%74.7g

Water

24%893g

74.7 gvs893 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 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

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 1 kg.

Compare more foods per 1 kg:

Sunflower Seed FlourVS AcornsBroccoliVS AcornsSunflower Seed FlourVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 1 kilogram Sunflower Seed FlourVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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