Comparing Nutrients in 1 pound Oil Roasted Sunflower SeedsVS Broccoli

Macros Ratio

Protein Fat Carbs

Oil Roasted Sunflower Seeds

13%

73%

14%

Broccoli

27%

65%

1 lb ▼

Macro Nutrients

Oil Roasted Sunflower Seedsvs Broccoli

93%2685kcal

Energy

5.3%154kcal

2685 kcalvs154 kcal

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

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240%233g

Fat

1.73%1.68g

233 gvs1.68 g

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

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100%32g

Saturated Fat

1.6%0.52g

32 gvs0.52 g

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

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23%0.37g

Omega 3

18%0.29g

0.37 gvs0.29 g

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

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913%155g

Omega 6

1.3%0.22g

155 gvs0.22 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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80%104g

Carbohydrate

23%30g

104 gvs30 g

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

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19.5%14g

Sugars

10.6%7.7g

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

14 gvs7.7 g

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

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0%0g

Fructose

4.25%3.1g

≤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 gvs3.1 g

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

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%3.36g

Glucose

%2.22g

3.36 gvs2.22 g

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

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%10.8g

Sucrose

%0.45g

10.8 gvs0.45 g

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

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127%48g

Fiber

31%11.8g

48 gvs11.8 g

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

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162%91g

Protein

23%12.8g

91 gvs12.8 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

15.6%141μg

RAE, retinol activity equivalents

0 μgvs141 μg

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

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121%1.45mg

Vitamin B1

27%0.32mg

Thiamine

1.45 mgvs0.32 mg

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

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98%1.27mg

Vitamin B2

41%0.53mg

Riboflavin

1.27 mgvs0.53 mg

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

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117%18.7mg

Vitamin B3

18%2.9mg

Niacin, nicotinic acid, niacinamide

18.7 mgvs2.9 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

630%31.5mg

Vitamin B5

52%2.6mg

Pantothenic acid

31.5 mgvs2.6 mg

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

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276%3.6mg

Vitamin B6

61%0.79mg

Pyridoxine

3.6 mgvs0.79 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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265%1061μg

Vitamin B9

71.4%286μg

Folates and Folic Acid

1061 μgvs286 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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5.54%5mg

Vitamin C

450%405mg

Ascorbic acid

5 mgvs405 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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1099%165mg

Vitamin E

23.6%3.54mg

Tocopherols and Tocotrienols

165 mgvs3.54 mg

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

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11.7%14μg

Vitamin K

384%461μg

Phytomenadione or phylloquinone

14 μgvs461 μg

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

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Minerals

Oil Roasted Sunflower Seedsvs Broccoli

39.5%395mg

Calcium

21.3%213mg

395 mgvs213 mg

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

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909%8.2mg

Copper

24.7%0.22mg

8.2 mgvs0.22 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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243%19.4mg

Iron

41.4%3.3mg

19.4 mgvs3.3 mg

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

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137%576mg

Magnesium

22.7%95mg

576 mgvs95 mg

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

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410%9.43mg

Manganese

41.4%0.95mg

9.43 mgvs0.95 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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738%5166mg

Phosphorus

42.8%299mg

5166 mgvs299 mg

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

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64.4%2191mg

Potassium

42%1433mg

2191 mgvs1433 mg

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

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645%355μg

Selenium

20.6%11.3μg

355 μgvs11.3 μg

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

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0.91%13.6mg

Sodium

9.98%150mg

13.6 mgvs150 mg

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

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215%23.6mg

Zinc

17%1.86mg

23.6 mgvs1.86 mg

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

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0.19%7g

Water

11%405g

7 gvs405 g

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

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Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 pound:

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 lb.

Compare more foods per 1 lb:

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

Compare Foods

Comparing Nutrients in 1 pound Oil Roasted Sunflower SeedsVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: