Comparing Nutrients in 500 calories Sunflower Seed Butter VS Boiled Brussels Sprouts with Salt

Weight per 500 calories

• Sunflower Seed Butter: 81g
• Boiled Brussels Sprouts with Salt: 1389g

Sunflower Seed Butter has 17.1 times more energy per 100g than Boiled Brussels Sprouts with Salt. It has very high energy density when compared to other foods. Boiled and Drained Brussels Sprouts with Salt having low energy density.

Discover which food has more nutrients per 500 calories - Sunflower Seed Butter or Boiled Brussels Sprouts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Boiled Brussels Sprouts with Salt	24%	10%	66%

Macro Nutrients

	Sunflower Seed Butter	Boiled Brussels Sprouts with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.7g	7.16% 6.94g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	150% 2.4g	1.6g per day for Men 19-50 years
Omega 6	46.4% 7.9g	6.45% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	76% 99g	130g per day for Men 19-50 years
Sugars	11.8% 8.54g	33.3% 24g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	12% 4.6g	95% 36g	38g per day for Men 19-50 years
Protein	25% 14g	63.2% 35.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Boiled Brussels Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	NA	60% 542μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.58% 0.043mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	52.7% 8.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	190% 2.47mg	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	48% 192μg	208% 833μg	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	2.43% 2.2mg	957% 861mg	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	124% 18.5mg	40% 5.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1624% 1949μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Boiled Brussels Sprouts with Salt	Recommended Dietary Allowance
Calcium	5.2% 52mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	128% 1.15mg	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	41.7% 3.34mg	208% 16.7mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	137% 3.15mg	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	77% 540mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	129% 4403mg	3400mg per day for Men 19-50 years
Selenium	154% 84.6μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.43mg	238% 3569mg	1500mg per day for Men 19-50 years
Zinc	36% 3.96mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	0.014% 0.5g	33.4% 1235g	3700g per day for Men 19-50 years

Sunflower Seed Butter VS Boiled Brussels Sprouts With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seed Butter or Boiled Brussels Sprouts with Salt?

Lets compare vitamin content per 500 calories of Sunflower Seed Butter vs Boiled Brussels Sprouts with Salt:

• 500 calories of Sunflower Seed Butter have 3.1 times more Vitamin E than Boiled Brussels Sprouts with Salt.
• While 500 kcal of Boiled and Drained Brussels Sprouts with Salt contain 34.6 times more Vitamin B1, 8.4 times more Vitamin B2, 1.5 times more Vitamin B3, 3.7 times more Vitamin B5, 5.5 times more Vitamin B6, 4.3 times more Vitamin B9 and 393.6 times more Vitamin C than Sunflower Seed Butter no Salt.
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• Both Sunflower Seed Butter no Salt as well as Boiled and Drained Brussels Sprouts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sunflower Seed Butter vs Boiled Brussels Sprouts with Salt:

• 500 calories of Sunflower Seed Butter have 4.1 times more Selenium than Boiled Brussels Sprouts with Salt.
• While 500 kcal of Boiled and Drained Brussels Sprouts with Salt contain 9.6 times more Calcium, 5 times more Iron, 1.9 times more Manganese, 1.4 times more Phosphorus, 9.4 times more Potassium, 1468.2 times more Sodium and 2457.5 times more Water than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Boiled Brussels Sprouts with Salt contain similar levels of Copper, Magnesium and Zinc per 500 calories.
• 500 calories of Sunflower Seed Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seed Butter have 6.4 times more Fat, 2.7 times more Saturated Fat and 7.2 times more Omega 6 than Boiled Brussels Sprouts with Salt.
• While 500 kcal of Boiled and Drained Brussels Sprouts with Salt contain 59.3 times more Omega 3, 5.2 times more Carbohydrate, 2.8 times more Sugars, 7.8 times more Fiber and 2.5 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Boiled Brussels Sprouts with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3
• 500 calories of Boiled Brussels Sprouts with Salt provide inadequate amounts of Omega 6