Comparing Nutrients in 5 ounces BroccoliVS Sunflower Seed Flour

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Sunflower Seed Flour

55%

41%

5 oz ▼

Macro Nutrients

Broccolivs Sunflower Seed Flour

1.66%48kcal

Energy

16%462kcal

48 kcalvs462 kcal

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

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0.54%0.52g

Fat

2.35%2.3g

0.52 gvs2.3 g

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

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0.5%0.16g

Saturated Fat

0.61%0.2g

0.16 gvs0.2 g

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

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5.6%0.089g

Omega 3

0.18%0.003g

0.089 gvs0.003 g

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

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0.41%0.069g

Omega 6

7.24%1.23g

0.069 gvs1.23 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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7.24%9.4g

Carbohydrate

39%50.8g

9.4 gvs50.8 g

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

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3.32%2.4g

Sugars

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

2.4 gvsNA g

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

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1.33%0.96g

Fructose

≤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]

0.96 gvsNA g

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

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%0.69g

Glucose

0.69 gvsNA g

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

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%0.14g

Sucrose

0.14 gvsNA g

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

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9.7%3.7g

Fiber

19.4%7.37g

3.7 gvs7.37 g

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

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7.14%4g

Protein

122%68g

4 gvs68 g

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

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Vitamins

Broccolivs Sunflower Seed Flour

4.9%44μg

Vitamin A

0.31%2.83μg

RAE, retinol activity equivalents

44 μgvs2.83 μg

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

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8.4%0.1mg

Vitamin B1

376%4.5mg

Thiamine

0.1 mgvs4.5 mg

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

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12.8%0.17mg

Vitamin B2

29%0.38mg

Riboflavin

0.17 mgvs0.38 mg

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

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5.66%0.91mg

Vitamin B3

64.8%10.4mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs10.4 mg

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

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16.2%0.81mg

Vitamin B5

187%9.36mg

Pantothenic acid

0.81 mgvs9.36 mg

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

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19%0.25mg

Vitamin B6

82%1.07mg

Pyridoxine

0.25 mgvs1.07 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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22.3%89.3μg

Vitamin B9

78.7%315μg

Folates and Folic Acid

89.3 μgvs315 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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140%126mg

Vitamin C

2.05%1.84mg

Ascorbic acid

126 mgvs1.84 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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7.37%1.1mg

Vitamin E

Tocopherols and Tocotrienols

1.1 mgvsNA mg

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

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120%144μg

Vitamin K

Phytomenadione or phylloquinone

144 μgvsNA μg

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

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Minerals

Broccolivs Sunflower Seed Flour

6.66%66.6mg

Calcium

16%162mg

66.6 mgvs162 mg

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

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7.7%0.069mg

Copper

270%2.43mg

0.069 mgvs2.43 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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13%1.03mg

Iron

117%9.4mg

1.03 mgvs9.4 mg

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

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7.1%29.8mg

Magnesium

117%490mg

29.8 mgvs490 mg

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

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13%0.3mg

Manganese

122%2.8mg

0.3 mgvs2.8 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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13.4%94mg

Phosphorus

140%977mg

94 mgvs977 mg

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

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13%448mg

Potassium

2.8%95mg

448 mgvs95 mg

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

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6.44%3.54μg

Selenium

150%82.5μg

3.54 μgvs82.5 μg

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

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3.1%46.8mg

Sodium

0.28%4.25mg

46.8 mgvs4.25 mg

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

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5.3%0.58mg

Zinc

63.8%7mg

0.58 mgvs7 mg

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

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3.42%127g

Water

0.29%10.6g

127 gvs10.6 g

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

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Lets compare vitamin content per 5 ounces of Broccoli vs Sunflower Seed Flour:

Raw Broccoli has 15.5 times more Vitamin A and 68.6 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
While Partially Defatted Sunflower Seed Flour contains 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.
Both Raw Broccoli as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Sunflower Seed Flour:

Raw Broccoli has 4.7 times more Potassium, 11 times more Sodium and 12 times more Water than Partially Defatted Sunflower Seed Flour.
While Partially Defatted Sunflower Seed Flour contains 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.

Comparison of macro-nutrients per 5 ounces:

Raw Broccoli has 31.5 times more Omega 3 than Partially Defatted Sunflower Seed Flour.
While Partially Defatted Sunflower Seed Flour contains 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.
Both Raw Broccoli as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

BroccoliVS Boiled BroccoliSunflower Seed FlourVS Boiled BroccoliBroccoliVS AcornsSunflower Seed FlourVS Acorns

Compare Foods

Comparing Nutrients in 5 ounces BroccoliVS Sunflower Seed Flour

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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