Comparing Nutrients in 5 ounces Cooked Frozen Brussels Sprouts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Brussels Sprouts	28%	7%	65%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cooked Frozen Brussels Sprouts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.084g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.07% 11.8g	22.5% 29g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	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	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	15.3% 5.8g	43% 16.3g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Brussels Sprouts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.24% 65.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.76% 0.76mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	87.8% 1.14mg	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	35.8% 143μg	84.3% 337μg	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	72% 64.8mg	2.2% 2mg	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	4.8% 0.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	229% 274μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Brussels Sprouts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.7% 37mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	289% 2.6mg	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	8.5% 0.68mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	130% 3mg	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	11.3% 79.4mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Frozen Brussels Sprouts vs Toasted Sunflower Seeds:

• Boiled and Drained Frozen Brussels Sprouts have more Vitamin A and 32.6 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.2 times more Vitamin B1, 2.5 times more Vitamin B2, 7.8 times more Vitamin B3, 20.6 times more Vitamin B5, 2.8 times more Vitamin B6 and 2.4 times more Vitamin B9 than Boiled and Drained Frozen Brussels Sprouts.
• Both Boiled and Drained Frozen Brussels Sprouts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Frozen Brussels Sprouts vs Toasted Sunflower Seeds:

• Boiled and Drained Frozen Brussels Sprouts have 5 times more Sodium and 86.7 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Calcium, 53.9 times more Copper, 14.2 times more Iron, 7.2 times more Magnesium, 10.3 times more Manganese, 20.7 times more Phosphorus, 1.7 times more Potassium and 22.1 times more Zinc than Boiled and Drained Frozen Brussels Sprouts.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Frozen Brussels Sprouts have 1.6 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 14.7 times more Energy, 145.6 times more Fat, 73.5 times more Saturated Fat, 633.7 times more Omega 6, 2.5 times more Carbohydrate, 2.8 times more Fiber and 4.7 times more Protein than Boiled and Drained Frozen Brussels Sprouts.
• Both Boiled and Drained Frozen Brussels Sprouts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.