Comparing Nutrients in 7 ounces Oil Roasted Sunflower SeedsVS Broccoli

Macros Ratio

Protein Fat Carbs

Oil Roasted Sunflower Seeds

13%

73%

14%

Broccoli

27%

65%

7 oz ▼

Macro Nutrients

Oil Roasted Sunflower Seedsvs Broccoli

40.5%1175kcal

Energy

2.33%67.5kcal

1175 kcalvs67.5 kcal

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

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105%102g

Fat

0.76%0.73g

102 gvs0.73 g

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

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44%14g

Saturated Fat

0.71%0.23g

14 gvs0.23 g

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

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10%0.16g

Omega 3

7.8%0.13g

0.16 gvs0.13 g

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

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399%68g

Omega 6

0.57%0.097g

68 gvs0.097 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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35%45.4g

Carbohydrate

10%13g

45.4 gvs13 g

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

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8.5%6.17g

Sugars

4.65%3.37g

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

6.17 gvs3.37 g

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

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0%0g

Fructose

1.86%1.35g

≤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 gvs1.35 g

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

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%1.47g

Glucose

%0.97g

1.47 gvs0.97 g

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

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%4.7g

Sucrose

%0.2g

4.7 gvs0.2 g

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

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55.4%21g

Fiber

13.6%5.16g

21 gvs5.16 g

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

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71%40g

Protein

10%5.6g

40 gvs5.6 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

6.84%61.5μg

RAE, retinol activity equivalents

0 μgvs61.5 μg

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

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53%0.64mg

Vitamin B1

11.7%0.14mg

Thiamine

0.64 mgvs0.14 mg

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

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42.7%0.56mg

Vitamin B2

18%0.23mg

Riboflavin

0.56 mgvs0.23 mg

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

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51.2%8.2mg

Vitamin B3

7.93%1.27mg

Niacin, nicotinic acid, niacinamide

8.2 mgvs1.27 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

275%13.8mg

Vitamin B5

22.7%1.14mg

Pantothenic acid

13.8 mgvs1.14 mg

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

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121%1.57mg

Vitamin B6

26.7%0.35mg

Pyridoxine

1.57 mgvs0.35 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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116%464μg

Vitamin B9

31.3%125μg

Folates and Folic Acid

464 μgvs125 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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2.43%2.2mg

Vitamin C

197%177mg

Ascorbic acid

2.2 mgvs177 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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481%72mg

Vitamin E

10.3%1.55mg

Tocopherols and Tocotrienols

72 mgvs1.55 mg

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

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5.13%6.15μg

Vitamin K

168%202μg

Phytomenadione or phylloquinone

6.15 μgvs202 μg

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

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Minerals

Oil Roasted Sunflower Seedsvs Broccoli

17.3%173mg

Calcium

9.33%93mg

173 mgvs93 mg

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

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398%3.58mg

Copper

11%0.097mg

3.58 mgvs0.097 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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106%8.5mg

Iron

18%1.45mg

8.5 mgvs1.45 mg

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

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60%252mg

Magnesium

9.92%41.7mg

252 mgvs41.7 mg

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

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179%4.13mg

Manganese

18%0.42mg

4.13 mgvs0.42 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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323%2260mg

Phosphorus

18.7%131mg

2260 mgvs131 mg

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

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28%958mg

Potassium

18.4%627mg

958 mgvs627 mg

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

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282%155μg

Selenium

9.02%4.96μg

155 μgvs4.96 μg

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

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0.4%5.95mg

Sodium

4.37%65.5mg

5.95 mgvs65.5 mg

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

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94%10.3mg

Zinc

7.4%0.81mg

10.3 mgvs0.81 mg

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

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0.083%3.06g

Water

4.8%177g

3.06 gvs177 g

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

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Lets compare vitamin content per 7 ounces 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 7 oz.

Comparing minerals per 7 ounces 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 7 ounces:

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 7 oz.

Compare more foods per 7 oz:

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

Compare Foods

Comparing Nutrients in 7 ounces Oil Roasted Sunflower SeedsVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: