Comparing Nutrients in 1 kilogram Oil Roasted Sunflower SeedsVS Broccoli

Macros Ratio

Protein Fat Carbs

Oil Roasted Sunflower Seeds

13%

73%

14%

Broccoli

27%

65%

1 kg ▼

Macro Nutrients

Oil Roasted Sunflower Seedsvs Broccoli

204%5920kcal

Energy

11.7%340kcal

5920 kcalvs340 kcal

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

Find Nuts and Seeds rich in Energy

529%513g

Fat

3.8%3.7g

513 gvs3.7 g

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

Find Nuts and Seeds rich in Fat

221%70.7g

Saturated Fat

3.56%1.14g

70.7 gvs1.14 g

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

Find Nuts and Seeds rich in Saturated Fat

50.6%0.81g

Omega 3

39.4%0.63g

0.81 gvs0.63 g

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

Find Nuts and Seeds rich in Omega 3

2012%342g

Omega 6

2.9%0.49g

342 gvs0.49 g

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

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Nuts and Seeds rich in Cholesterol

176%229g

Carbohydrate

51%66.4g

229 gvs66.4 g

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

Find Nuts and Seeds rich in Carbohydrate

43%31g

Sugars

23.4%17g

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

31 gvs17 g

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

Find Nuts and Seeds rich in Sugars

0%0g

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]

0 gvs6.8 g

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

Find Nuts and Seeds rich in Fructose

%7.4g

Glucose

%4.9g

7.4 gvs4.9 g

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

Find Nuts and Seeds rich in Glucose

%23.7g

Sucrose

%1g

23.7 gvs1 g

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

Find Nuts and Seeds rich in Sucrose

279%106g

Fiber

68.4%26g

106 gvs26 g

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

Find Nuts and Seeds rich in Fiber

358%201g

Protein

50.4%28g

201 gvs28 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Oil Roasted Sunflower Seedsvs Broccoli

0%0μg

Vitamin A

34.4%310μg

RAE, retinol activity equivalents

0 μgvs310 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

267%3.2mg

Vitamin B1

59%0.71mg

Thiamine

3.2 mgvs0.71 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

215%2.8mg

Vitamin B2

90%1.17mg

Riboflavin

2.8 mgvs1.17 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

258%41.3mg

Vitamin B3

40%6.4mg

Niacin, nicotinic acid, niacinamide

41.3 mgvs6.4 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

1388%69.4mg

Vitamin B5

115%5.73mg

Pantothenic acid

69.4 mgvs5.73 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

609%7.9mg

Vitamin B6

135%1.75mg

Pyridoxine

7.9 mgvs1.75 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

585%2340μg

Vitamin B9

158%630μg

Folates and Folic Acid

2340 μgvs630 μg

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

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

12.2%11mg

Vitamin C

991%892mg

Ascorbic acid

11 mgvs892 mg

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

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

2422%363mg

Vitamin E

52%7.8mg

Tocopherols and Tocotrienols

363 mgvs7.8 mg

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

Find Nuts and Seeds rich in Vitamin E

26%31μg

Vitamin K

847%1016μg

Phytomenadione or phylloquinone

31 μgvs1016 μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Oil Roasted Sunflower Seedsvs Broccoli

87%870mg

Calcium

47%470mg

870 mgvs470 mg

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

Find Nuts and Seeds rich in Calcium

2004%18mg

Copper

54.4%0.49mg

18 mgvs0.49 mg

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

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

535%42.8mg

Iron

91%7.3mg

42.8 mgvs7.3 mg

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

Find Nuts and Seeds rich in Iron

302%1270mg

Magnesium

50%210mg

1270 mgvs210 mg

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

Find Nuts and Seeds rich in Magnesium

904%21mg

Manganese

91%2.1mg

21 mgvs2.1 mg

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

Find Nuts and Seeds rich in Manganese

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 .

Find Nuts and Seeds rich in Molybdenum

1627%11390mg

Phosphorus

94%660mg

11390 mgvs660 mg

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

Find Nuts and Seeds rich in Phosphorus

142%4830mg

Potassium

93%3160mg

4830 mgvs3160 mg

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

Find Nuts and Seeds rich in Potassium

1422%782μg

Selenium

45.5%25μg

782 μgvs25 μg

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

Find Nuts and Seeds rich in Selenium

2%30mg

Sodium

22%330mg

30 mgvs330 mg

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

Find Nuts and Seeds rich in Sodium

474%52mg

Zinc

37.3%4.1mg

52 mgvs4.1 mg

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

Find Nuts and Seeds rich in Zinc

0.42%15.4g

Water

24%893g

15.4 gvs893 g

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

Find Nuts and Seeds rich in Water

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

Oil Roasted Sunflower Seed Kernels have 4.5 times more Vitamin B1, 2.4 times more Vitamin B2, 6.5 times more Vitamin B3, 12.1 times more Vitamin B5, 4.5 times more Vitamin B6, 3.7 times more Vitamin B9 and 46.6 times more Vitamin E than Raw Broccoli.
While Raw Broccoli contains more Vitamin A, 81.1 times more Vitamin C and 32.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seed Kernels as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

Oil Roasted Sunflower Seed Kernels have 1.9 times more Calcium, 36.8 times more Copper, 5.9 times more Iron, 6 times more Magnesium, 9.9 times more Manganese, 17.3 times more Phosphorus, 1.5 times more Potassium, 31.3 times more Selenium and 12.7 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 11 times more Sodium and 58 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

Oil Roasted Sunflower Seed Kernels have 17.4 times more Energy, 138.6 times more Fat, 62 times more Saturated Fat, 1.3 times more Omega 3, 698.1 times more Omega 6, 3.4 times more Carbohydrate, 1.8 times more Sugars, 4.1 times more Fiber and 7.1 times more Protein than Raw Broccoli.
Both Oil Roasted Sunflower Seed Kernels as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Oil Roasted Sunflower SeedsVS Toasted Sunflower SeedsBroccoliVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 1 kilogram Oil Roasted Sunflower SeedsVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: