Comparing Nutrients in 1 kilogram Boiled Brussels Sprouts VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts	24%	10%	66%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Brussels Sprouts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12.4% 360kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	108% 1.73g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	176% 229g	130g per day for Men 19-50 years
Sugars	24% 17.4g	43% 31g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	68.4% 26g	279% 106g	38g per day for Men 19-50 years
Protein	45.5% 25.5g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.07mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.4% 2.52mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	609% 7.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	150% 600μg	585% 2340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	689% 620mg	12.2% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28.7% 4.3mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1169% 1403μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	36% 360mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	2004% 18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	150% 12mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	904% 21mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	80% 560mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	93% 3170mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	474% 52mg	11mg per day for Men 19-50 years
Water	24% 889g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Brussels Sprouts vs Oil Roasted Sunflower Seeds:

• Boiled and Drained Brussels Sprouts have more Vitamin A, 56.4 times more Vitamin C and 45.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3 times more Vitamin B1, 3.5 times more Vitamin B2, 6.8 times more Vitamin B3, 27.5 times more Vitamin B5, 4.4 times more Vitamin B6, 3.9 times more Vitamin B9 and 84.5 times more Vitamin E than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Brussels Sprouts vs Oil Roasted Sunflower Seeds:

• Boiled and Drained Brussels Sprouts have 7 times more Sodium and 57.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.4 times more Calcium, 21.7 times more Copper, 3.6 times more Iron, 6.4 times more Magnesium, 9.2 times more Manganese, 20.3 times more Phosphorus, 1.5 times more Potassium, 52.1 times more Selenium and 15.8 times more Zinc than Boiled and Drained Brussels Sprouts.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Brussels Sprouts have 2.1 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 16.4 times more Energy, 102.6 times more Fat, 69.3 times more Saturated Fat, 433 times more Omega 6, 3.2 times more Carbohydrate, 1.8 times more Sugars, 4.1 times more Fiber and 7.9 times more Protein than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.