Comparing Nutrients in 300 calories Sunflower Seeds VS Boiled Brussels Sprouts

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Boiled Brussels Sprouts: 833g

Sunflower Seeds have 16.2 times more energy per 100g than Boiled Brussels Sprouts. It has very high energy density when compared to other foods. Boiled and Drained Brussels Sprouts having low energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Boiled Brussels Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Sunflower Seeds	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	2.66% 0.85g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	3.87% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	45.5% 59g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	20% 14.5g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	57% 21.7g	38g per day for Men 19-50 years
Protein	19% 10.7g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	36% 325μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	74.3% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	31.6% 5.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	114% 1.5mg	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	29% 117μg	125% 500μg	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	0.8% 0.72mg	574% 517mg	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	120% 18mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	974% 1169μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	4% 40mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	77% 0.69mg	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	33.7% 2.7mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	82.2% 1.9mg	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	48.4% 339mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	77.7% 2642mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	11.7% 175mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	20% 741g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Boiled Brussels Sprouts:

• Dried Sunflower Seed Kernels have 5 times more Vitamin E than Boiled and Drained Brussels Sprouts.
• While Boiled and Drained Brussels Sprouts contain 210.9 times more Vitamin A, 3.7 times more Vitamin B2, 3.6 times more Vitamin B5, 2.1 times more Vitamin B6, 4.3 times more Vitamin B9, 718.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Brussels Sprouts have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Boiled Brussels Sprouts:

• Dried Sunflower Seed Kernels have 1.3 times more Copper and 2.2 times more Selenium than Boiled and Drained Brussels Sprouts.
• While Boiled and Drained Brussels Sprouts contain 7.5 times more Calcium, 3.7 times more Iron, 1.9 times more Manganese, 1.4 times more Phosphorus, 8 times more Potassium, 37.9 times more Sodium and 304.9 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Brussels Sprouts have similar amounts of Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 6.3 times more Fat, 2.7 times more Saturated Fat and 18 times more Omega 6 than Boiled and Drained Brussels Sprouts.
• While Boiled and Drained Brussels Sprouts contain 46.8 times more Omega 3, 5.8 times more Carbohydrate, 10.8 times more Sugars, 4.9 times more Fiber and 2 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Brussels Sprouts have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.