Comparing Nutrients in 7 ounces Sunflower Seeds VS Frozen Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Frozen Brussels Sprouts	30%	7%	63%

Macro Nutrients

	Sunflower Seeds	Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	40% 1159kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	16.6% 0.27g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	12% 15.6g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	5.56% 4.03g	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	20% 7.54g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	7.9% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	31% 0.4mg	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	113% 450μg	61% 244μg	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	3.1% 2.78mg	163% 147mg	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	465% 69.8mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	312% 374μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	15.5% 155mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	7.28% 0.065mg	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	130% 10.4mg	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	27% 0.62mg	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	187% 1310mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	4.67% 173g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Frozen Brussels Sprouts:

• Dried Sunflower Seed Kernels have 14.1 times more Vitamin B1, 2.9 times more Vitamin B2, 13.1 times more Vitamin B3, 4 times more Vitamin B5, 6.7 times more Vitamin B6, 1.8 times more Vitamin B9 and 70.3 times more Vitamin E than Frozen Brussels Sprouts, Unprepared.
• While Frozen Brussels Sprouts, Unprepared contain 10.3 times more Vitamin A, 52.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Frozen Brussels Sprouts:

• Dried Sunflower Seed Kernels have 3 times more Calcium, 54.5 times more Copper, 5.6 times more Iron, 16.3 times more Magnesium, 6.3 times more Manganese, 10.6 times more Phosphorus, 1.7 times more Potassium, 35.3 times more Selenium and 16.1 times more Zinc than Frozen Brussels Sprouts, Unprepared.
• While Frozen Brussels Sprouts, Unprepared contain 18.4 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 14.2 times more Energy, 125.5 times more Fat, 53 times more Saturated Fat, 377.9 times more Omega 6, 2.5 times more Carbohydrate, 1.3 times more Sugars, 2.3 times more Fiber and 5.5 times more Protein than Frozen Brussels Sprouts, Unprepared.
• While Frozen Brussels Sprouts, Unprepared contain 2.2 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.