Comparing Nutrients in 1 pound Sunflower Seed Flour VS Boiled Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Sunflower Seed Flour	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	51% 1479kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	49% 0.78g	1.6g per day for Men 19-50 years
Omega 6	23% 3.94g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	24.8% 32.2g	130g per day for Men 19-50 years
Sugars	NA	11% 7.9g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	62% 23.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	389% 218g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	19.7% 177μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1205% 14.5mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	17.2% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	599% 30mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.4mg	62% 0.81mg	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	252% 1007μg	68% 272μg	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	6.55% 5.9mg	312% 281mg	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	NA	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	530% 636μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	51.7% 517mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	863% 7.77mg	42% 0.38mg	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	375% 30mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	374% 1569mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	389% 8.96mg	44.8% 1.03mg	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	446% 3125mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	42.3% 1438mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	204% 22.5mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.92% 34g	11% 403g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Boiled Brussels Sprouts per 1 lb

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

Lets compare vitamin content per 1 pound of Sunflower Seed Flour vs Boiled Brussels Sprouts:

• 1 pound of Sunflower Seed Flour has 29.8 times more Vitamin B1, 3.3 times more Vitamin B2, 12 times more Vitamin B3, 26.2 times more Vitamin B5, 4.2 times more Vitamin B6 and 3.7 times more Vitamin B9 than Boiled Brussels Sprouts.
• While 1 lb of Boiled and Drained Brussels Sprouts contains 19.5 times more Vitamin A and 47.7 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 1 pound of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sunflower Seed Flour vs Boiled Brussels Sprouts:

• 1 pound of Sunflower Seed Flour has 3.2 times more Calcium, 20.6 times more Copper, 5.5 times more Iron, 17.3 times more Magnesium, 8.7 times more Manganese, 12.3 times more Phosphorus, 38.8 times more Selenium and 15 times more Zinc than Boiled Brussels Sprouts.
• While 1 lb of Boiled and Drained Brussels Sprouts contains 4.7 times more Potassium and 11.9 times more Water than Partially Defatted Sunflower Seed Flour.
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seed Flour has 9.1 times more Energy, 11 times more Omega 6, 5 times more Carbohydrate, 2 times more Fiber and 18.8 times more Protein than Boiled Brussels Sprouts.
• While 1 lb of Boiled and Drained Brussels Sprouts contains 86.5 times more Omega 3 than Partially Defatted Sunflower Seed Flour.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3
• 1 pound of Boiled Brussels Sprouts provide inadequate amounts of Energy and Omega 6