Comparing Nutrients in 1 pound Brussels Sprouts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Brussels Sprouts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.73% 195kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	998% 170g	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	72% 93g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	45.4% 17.2g	137% 52g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Toasted Sunflower Seeds	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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.4% 0.99mg	281% 3.65mg	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	270% 1080μg	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	7.06% 6.35mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	669% 803μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	19% 191mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	924% 8.3mg	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	386% 31mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	NA	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	219% 24mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Brussels Sprouts versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Brussels Sprouts vs Toasted Sunflower Seeds:

• 1 pound of Brussels Sprouts has more Vitamin A and 60.7 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.3 times more Vitamin B1, 3.2 times more Vitamin B2, 5.6 times more Vitamin B3, 22.8 times more Vitamin B5, 3.7 times more Vitamin B6 and 3.9 times more Vitamin B9 than Raw Brussels Sprouts.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Brussels Sprouts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Brussels Sprouts vs Toasted Sunflower Seeds:

• 1 pound of Brussels Sprouts has 86 times more Water than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.4 times more Calcium, 26.2 times more Copper, 4.9 times more Iron, 5.6 times more Magnesium, 6.3 times more Manganese, 16.8 times more Phosphorus, 1.3 times more Potassium and 12.6 times more Zinc than Raw Brussels Sprouts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brussels Sprouts has 1.3 times more Omega 3 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 14.4 times more Energy, 189.3 times more Fat, 96 times more Saturated Fat, 830.9 times more Omega 6, 2.3 times more Carbohydrate, 3 times more Fiber and 5.1 times more Protein than Raw Brussels Sprouts.
• 1 pound of Brussels Sprouts provide inadequate amounts of Energy and Omega 6