Comparing Nutrients in 1 pound Brussels Sprouts VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Brussels Sprouts	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	6.73% 195kcal	89.8% 2604kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	229% 222g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	121% 38.8g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	523% 89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.2% 40.6g	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	8.07% 5.85g	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	5.8% 4.2g	0.44% 0.32g	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	% 3.67g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 5.17g	g per day for Men 19-50 years
Fiber	45.4% 17.2g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	242% 135g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	19% 172μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	51.7% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.4% 0.99mg	35% 0.45mg	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	69% 277μg	64.6% 259μg	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	428% 386mg	9.07% 8.16mg	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	26.6% 4mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	669% 803μg	17% 20.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	19% 191mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	643% 5.8mg	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	79.4% 6.35mg	458% 36.6mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	594% 2495mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	885% 20.4mg	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	44.7% 313mg	761% 5325mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	105% 3574mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	77.5% 42.6μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	315% 34.7mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.25% 9.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Roasted Pumpkin And Squash Seed Kernels with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Brussels Sprouts versus 1 lb of Roasted Pumpkin And Squash Seed Kernels with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Brussels Sprouts vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 1 pound of Brussels Sprouts has more Vitamin A, 2 times more Vitamin B1, 2.2 times more Vitamin B6, 47.2 times more Vitamin C, 1.6 times more Vitamin E and 39.3 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 1 lb of Roasted Pumpkin And Squash Seed Kernels with Salt contains 1.7 times more Vitamin B2, 5.9 times more Vitamin B3 and 1.8 times more Vitamin B5 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Roasted Pumpkin And Squash Seed Kernels with Salt provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A
• Both Raw Brussels Sprouts as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Brussels Sprouts vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 1 pound of Brussels Sprouts has 42.4 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 1 lb of Roasted Pumpkin And Squash Seed Kernels with Salt contains 18.2 times more Copper, 5.8 times more Iron, 23.9 times more Magnesium, 13.3 times more Manganese, 17 times more Phosphorus, 2 times more Potassium, 5.9 times more Selenium, 10.2 times more Sodium and 18.2 times more Zinc than Raw Brussels Sprouts.
• Both Brussels Sprouts and Roasted Pumpkin And Squash Seed Kernels with Salt contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brussels Sprouts has 1.7 times more Sugars than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 1 lb of Roasted Pumpkin And Squash Seed Kernels with Salt contains 13.3 times more Energy, 163.5 times more Fat, 137.8 times more Saturated Fat, 435.3 times more Omega 6, 1.6 times more Carbohydrate, 1.7 times more Fiber and 8.8 times more Protein than Raw Brussels Sprouts.
• Both Brussels Sprouts and Roasted Pumpkin And Squash Seed Kernels with Salt offer comparable quantities of Omega 3 per one pound.
• 1 pound of Brussels Sprouts provide inadequate amounts of Energy and Omega 6