Comparing Nutrients in 100 grams Sunflower Seed FlourVS Cooked Chopped Frozen Broccoli

Macros Ratio

Protein Fat Carbs

Sunflower Seed Flour

55%

41%

Cooked Chopped Frozen Broccoli

36%

61%

100 g ▼

Macro Nutrients

Sunflower Seed Flourvs Cooked Chopped Frozen Broccoli

11.2%326kcal

Energy

0.97%28kcal

326 kcalvs28 kcal

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

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1.66%1.6g

Fat

0.12%0.12g

1.6 gvs0.12 g

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

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0.43%0.14g

Saturated Fat

0.056%0.018g

0.14 gvs0.018 g

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

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0.13%0.002g

Omega 3

2.63%0.042g

0.002 gvs0.042 g

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

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5.1%0.87g

Omega 6

0.076%0.013g

0.87 gvs0.013 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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27.6%36g

Carbohydrate

4.1%5.35g

36 gvs5.35 g

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

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Sugars

2.03%1.47g

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

NA gvs1.47 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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13.7%5.2g

Fiber

7.9%3g

5.2 gvs3 g

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

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86%48g

Protein

5.54%3.1g

48 gvs3.1 g

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

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Vitamins

Sunflower Seed Flourvs Cooked Chopped Frozen Broccoli

0.22%2μg

Vitamin A

5.67%51μg

RAE, retinol activity equivalents

2 μgvs51 μg

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

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266%3.2mg

Vitamin B1

4.6%0.055mg

Thiamine

3.2 mgvs0.055 mg

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

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20.5%0.27mg

Vitamin B2

6.23%0.081mg

Riboflavin

0.27 mgvs0.081 mg

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

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45.7%7.3mg

Vitamin B3

2.86%0.46mg

Niacin, nicotinic acid, niacinamide

7.3 mgvs0.46 mg

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

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132%6.6mg

Vitamin B5

5.5%0.27mg

Pantothenic acid

6.6 mgvs0.27 mg

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

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58%0.75mg

Vitamin B6

10%0.13mg

Pyridoxine

0.75 mgvs0.13 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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55.5%222μg

Vitamin B9

14%56μg

Folates and Folic Acid

222 μgvs56 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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1.44%1.3mg

Vitamin C

44.6%40mg

Ascorbic acid

1.3 mgvs40 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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Vitamin E

8.8%1.32mg

Tocopherols and Tocotrienols

NA mgvs1.32 mg

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

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Vitamin K

73.4%88μg

Phytomenadione or phylloquinone

NA μgvs88 μg

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

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Minerals

Sunflower Seed Flourvs Cooked Chopped Frozen Broccoli

11.4%114mg

Calcium

3.3%33mg

114 mgvs33 mg

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

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190%1.7mg

Copper

3.78%0.034mg

1.7 mgvs0.034 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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82.8%6.62mg

Iron

7.63%0.61mg

6.62 mgvs0.61 mg

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

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82.4%346mg

Magnesium

3.1%13mg

346 mgvs13 mg

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

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86%1.98mg

Manganese

9.7%0.22mg

1.98 mgvs0.22 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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98%689mg

Phosphorus

7%49mg

689 mgvs49 mg

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

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1.97%67mg

Potassium

4.18%142mg

67 mgvs142 mg

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

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106%58.2μg

Selenium

1.27%0.7μg

58.2 μgvs0.7 μg

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

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0.2%3mg

Sodium

0.73%11mg

3 mgvs11 mg

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

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45%4.95mg

Zinc

2.55%0.28mg

4.95 mgvs0.28 mg

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

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0.2%7.47g

Water

2.45%91g

7.47 gvs91 g

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

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Lets compare vitamin content per 100 grams of Sunflower Seed Flour vs Cooked Chopped Frozen Broccoli:

Partially Defatted Sunflower Seed Flour has 57.9 times more Vitamin B1, 3.3 times more Vitamin B2, 16 times more Vitamin B3, 24.1 times more Vitamin B5, 5.8 times more Vitamin B6 and 4 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 25.5 times more Vitamin A and 30.8 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
Both Partially Defatted Sunflower Seed Flour as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seed Flour vs Cooked Chopped Frozen Broccoli:

Partially Defatted Sunflower Seed Flour has 3.5 times more Calcium, 50.4 times more Copper, 10.9 times more Iron, 26.6 times more Magnesium, 8.9 times more Manganese, 14.1 times more Phosphorus, 83.1 times more Selenium and 17.7 times more Zinc than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 2.1 times more Potassium and 12.1 times more Water than Partially Defatted Sunflower Seed Flour.

Comparison of macro-nutrients per 100 grams:

Partially Defatted Sunflower Seed Flour has 11.6 times more Energy, 13.4 times more Fat, 66.8 times more Omega 6, 6.7 times more Carbohydrate, 1.7 times more Fiber and 15.5 times more Protein than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 21 times more Omega 3 than Partially Defatted Sunflower Seed Flour.
Both Partially Defatted Sunflower Seed Flour as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Sunflower Seed FlourVS AcornsCooked Chopped Frozen BroccoliVS AcornsSunflower Seed FlourVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Frozen Broccoli Spears

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Comparing Nutrients in 100 grams Sunflower Seed FlourVS Cooked Chopped Frozen Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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