Comparing Nutrients in 5 ounces Broccoli LeavesVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Broccoli Leaves

34%

57%

Oil Roasted Sunflower Seeds

13%

73%

14%

5 oz ▼

Macro Nutrients

Broccoli Leavesvs Oil Roasted Sunflower Seeds

1.37%39.7kcal

Energy

29%839kcal

39.7 kcalvs839 kcal

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

Find Vegetables rich in Energy

0.51%0.5g

Fat

75%72.7g

0.5 gvs72.7 g

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

Find Vegetables rich in Fat

0.24%0.077g

Saturated Fat

31.3%10g

0.077 gvs10 g

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

Find Vegetables rich in Saturated Fat

11.4%0.18g

Omega 3

7.18%0.11g

0.18 gvs0.11 g

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

Find Vegetables rich in Omega 3

0.32%0.054g

Omega 6

285%48.5g

0.054 gvs48.5 g

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

Find Vegetables 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 Vegetables rich in Cholesterol

5.5%7.17g

Carbohydrate

25%32.4g

7.17 gvs32.4 g

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

Find Vegetables rich in Carbohydrate

2.9%2.1g

Sugars

6.1%4.4g

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

2.1 gvs4.4 g

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

Find Vegetables rich in Sugars

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 .

Find Vegetables rich in Fructose

Glucose

%1.05g

NA gvs1.05 g

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

Find Vegetables rich in Glucose

Sucrose

%3.36g

NA gvs3.36 g

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

Find Vegetables rich in Sucrose

8.58%3.26g

Fiber

39.5%15g

3.26 gvs15 g

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

Find Vegetables rich in Fiber

7.54%4.22g

Protein

50.8%28.4g

4.22 gvs28.4 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Broccoli Leavesvs Oil Roasted Sunflower Seeds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

7.68%0.092mg

Vitamin B1

37.8%0.45mg

Thiamine

0.092 mgvs0.45 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

13%0.17mg

Vitamin B2

30.5%0.4mg

Riboflavin

0.17 mgvs0.4 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

5.65%0.9mg

Vitamin B3

36.6%5.85mg

Niacin, nicotinic acid, niacinamide

0.9 mgvs5.85 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

15%0.76mg

Vitamin B5

197%9.84mg

Pantothenic acid

0.76 mgvs9.84 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

17.3%0.23mg

Vitamin B6

86.4%1.12mg

Pyridoxine

0.23 mgvs1.12 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

25%101μg

Vitamin B9

83%332μg

Folates and Folic Acid

101 μgvs332 μg

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

Find Vegetables 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 Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

147%132mg

Vitamin C

1.73%1.56mg

Ascorbic acid

132 mgvs1.56 mg

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

Find Vegetables 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 Vegetables rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

343%51.5mg

Tocopherols and Tocotrienols

NA mgvs51.5 mg

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

Find Vegetables rich in Vitamin E

Vitamin K

3.66%4.4μg

Phytomenadione or phylloquinone

NA μgvs4.4 μg

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

Find Vegetables rich in Vitamin K

Minerals

Broccoli Leavesvs Oil Roasted Sunflower Seeds

6.8%68mg

Calcium

12.3%123mg

68 mgvs123 mg

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

Find Vegetables rich in Calcium

7.1%0.064mg

Copper

284%2.56mg

0.064 mgvs2.56 mg

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

Find Vegetables 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 Vegetables rich in Fluoride

15.6%1.25mg

Iron

76%6.07mg

1.25 mgvs6.07 mg

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

Find Vegetables rich in Iron

8.44%35.4mg

Magnesium

43%180mg

35.4 mgvs180 mg

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

Find Vegetables rich in Magnesium

14%0.32mg

Manganese

128%2.95mg

0.32 mgvs2.95 mg

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

Find Vegetables 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 Vegetables rich in Molybdenum

13.4%94mg

Phosphorus

231%1615mg

94 mgvs1615 mg

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

Find Vegetables rich in Phosphorus

13.5%461mg

Potassium

20%685mg

461 mgvs685 mg

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

Find Vegetables rich in Potassium

7.73%4.25μg

Selenium

202%111μg

4.25 μgvs111 μg

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

Find Vegetables rich in Selenium

2.55%38.3mg

Sodium

0.28%4.25mg

38.3 mgvs4.25 mg

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

Find Vegetables rich in Sodium

5.15%0.57mg

Zinc

67%7.4mg

0.57 mgvs7.4 mg

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

Find Vegetables rich in Zinc

3.47%129g

Water

0.059%2.2g

129 gvs2.2 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 5 ounces of Broccoli Leaves vs Oil Roasted Sunflower Seeds:

Raw Broccoli Leaves have 84.7 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 4.9 times more Vitamin B1, 2.4 times more Vitamin B2, 6.5 times more Vitamin B3, 13 times more Vitamin B5, 5 times more Vitamin B6 and 3.3 times more Vitamin B9 than Raw Broccoli Leaves.
Both Raw Broccoli Leaves as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli Leaves vs Oil Roasted Sunflower Seeds:

Raw Broccoli Leaves have 9 times more Sodium and 58.9 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Calcium, 40.1 times more Copper, 4.9 times more Iron, 5.1 times more Magnesium, 9.1 times more Manganese, 17.3 times more Phosphorus, 1.5 times more Potassium, 26.1 times more Selenium and 13 times more Zinc than Raw Broccoli Leaves.

Comparison of macro-nutrients per 5 ounces:

Raw Broccoli Leaves have 1.6 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 21.1 times more Energy, 146.6 times more Fat, 130.9 times more Saturated Fat, 900.2 times more Omega 6, 4.5 times more Carbohydrate, 2.1 times more Sugars, 4.6 times more Fiber and 6.7 times more Protein than Raw Broccoli Leaves.
Both Raw Broccoli Leaves as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Broccoli LeavesVS Flower Clusters BroccoliOil Roasted Sunflower SeedsVS Flower Clusters BroccoliBroccoli LeavesVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 5 ounces Broccoli LeavesVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: