Comparing Nutrients in 300 calories Boiled Spears Frozen BroccoliVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Boiled Spears Frozen Broccoli

1071g

Oil Roasted Sunflower Seeds

50.7g

Oil Roasted Sunflower Seed Kernels have 21.1 times more energy per unit of mass than Boiled and Drained Spears Frozen Broccoli, which is very high in comparison to other foods. Boiled Spears Frozen Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Boiled Spears Frozen Broccoli or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Boiled Spears Frozen Broccoli

36%

61%

Oil Roasted Sunflower Seeds

13%

73%

14%

300 kcal ▼

Macro Nutrients

Boiled Spears Frozen Broccolivs Oil Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.2%1.18g

Fat

27%26g

1.18 gvs26 g

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

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0.6%0.19g

Saturated Fat

11%3.6g

0.19 gvs3.6 g

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

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28%0.45g

Omega 3

2.57%0.041g

0.45 gvs0.041 g

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

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0.82%0.14g

Omega 6

102%17.3g

0.14 gvs17.3 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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44%57.4g

Carbohydrate

8.92%11.6g

57.4 gvs11.6 g

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

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21.7%15.8g

Sugars

2.17%1.58g

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

15.8 gvs1.58 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

%0.38g

NA gvs0.38 g

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

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Sucrose

%1.2g

NA gvs1.2 g

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

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84.6%32g

Fiber

14%5.37g

32 gvs5.37 g

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

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59.3%33.2g

Protein

18%10g

33.2 gvs10 g

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

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Vitamins

Boiled Spears Frozen Broccolivs Oil Roasted Sunflower Seeds

60.7%546μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

546 μgvs0 μg

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

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49%0.59mg

Vitamin B1

13.5%0.16mg

Thiamine

0.59 mgvs0.16 mg

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

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66.8%0.87mg

Vitamin B2

11%0.14mg

Riboflavin

0.87 mgvs0.14 mg

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

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30.7%4.9mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

4.9 mgvs2.1 mg

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

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58.7%2.94mg

Vitamin B5

70.3%3.5mg

Pantothenic acid

2.94 mgvs3.5 mg

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

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107%1.4mg

Vitamin B6

31%0.4mg

Pyridoxine

1.4 mgvs0.4 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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80.4%321μg

Vitamin B9

29.6%119μg

Folates and Folic Acid

321 μgvs119 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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477%430mg

Vitamin C

0.62%0.56mg

Ascorbic acid

430 mgvs0.56 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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94%14mg

Vitamin E

123%18.4mg

Tocopherols and Tocotrienols

14 mgvs18.4 mg

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

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787%944μg

Vitamin K

1.3%1.57μg

Phytomenadione or phylloquinone

944 μgvs1.57 μg

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

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Minerals

Boiled Spears Frozen Broccolivs Oil Roasted Sunflower Seeds

54.6%546mg

Calcium

4.4%44mg

546 mgvs44 mg

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

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51%0.46mg

Copper

102%0.91mg

0.46 mgvs0.91 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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81.7%6.54mg

Iron

27%2.17mg

6.54 mgvs2.17 mg

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

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51%214mg

Magnesium

15.3%64.4mg

214 mgvs64.4 mg

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

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151%3.5mg

Manganese

46%1.05mg

3.5 mgvs1.05 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%589mg

Phosphorus

82.5%577mg

589 mgvs577 mg

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

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56.7%1929mg

Potassium

7.2%245mg

1929 mgvs245 mg

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

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37%20.4μg

Selenium

72%39.6μg

20.4 μgvs39.6 μg

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

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17%257mg

Sodium

0.1%1.52mg

257 mgvs1.52 mg

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

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29.2%3.2mg

Zinc

24%2.64mg

3.2 mgvs2.64 mg

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

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26.3%972g

Water

0.021%0.78g

972 gvs0.78 g

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

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Lets compare vitamin content per 300 calories of Boiled Spears Frozen Broccoli vs Oil Roasted Sunflower Seeds:

Boiled and Drained Spears Frozen Broccoli have more Vitamin A, 3.6 times more Vitamin B1, 6.1 times more Vitamin B2, 2.3 times more Vitamin B3, 3.5 times more Vitamin B6, 2.7 times more Vitamin B9, 770.8 times more Vitamin C and 600.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin E than Boiled and Drained Spears Frozen Broccoli.
Both Boiled and Drained Spears Frozen Broccoli and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B5 per 300 kcal.
Both Boiled and Drained Spears Frozen Broccoli as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Spears Frozen Broccoli vs Oil Roasted Sunflower Seeds:

Boiled and Drained Spears Frozen Broccoli have 12.4 times more Calcium, 3 times more Iron, 3.3 times more Magnesium, 3.3 times more Manganese, 7.9 times more Potassium, 169.1 times more Sodium, 1.2 times more Zinc and 1245.5 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2 times more Copper and 1.9 times more Selenium than Boiled and Drained Spears Frozen Broccoli.
Both Boiled and Drained Spears Frozen Broccoli and Oil Roasted Sunflower Seed Kernels have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Spears Frozen Broccoli have 11 times more Omega 3, 5 times more Carbohydrate, 10 times more Sugars, 6 times more Fiber and 3.3 times more Protein than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 22.1 times more Fat, 18.6 times more Saturated Fat and 124.5 times more Omega 6 than Boiled and Drained Spears Frozen Broccoli.
Both Boiled and Drained Spears Frozen Broccoli and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Boiled and Drained Spears Frozen Broccoli as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Spears Frozen BroccoliVS Broccoli RaabOil Roasted Sunflower SeedsVS Broccoli RaabBoiled Spears Frozen BroccoliVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Boiled Spears Frozen BroccoliVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Spears Frozen Broccoli or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: