Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Boiled Brussels Sprouts with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Brussels Sprouts with Salt	24%	10%	66%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Brussels Sprouts with Salt	Recommended Dietary Allowance
Energy	40.5% 1175kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	11% 14g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	4.76% 3.45g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	71% 40g	9.04% 5.06g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Brussels Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.6% 77.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	7.53% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	27% 0.35mg	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	116% 464μg	29.8% 119μg	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	137% 123mg	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	481% 72mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	232% 278μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled Brussels Sprouts with Salt	Recommended Dietary Allowance
Calcium	17.3% 173mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	18.3% 0.16mg	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	106% 8.5mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	19.6% 0.45mg	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	323% 2260mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	18.5% 629mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	34% 510mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Boiled Brussels Sprouts with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Boiled Brussels Sprouts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Boiled Brussels Sprouts with Salt:

• 7 ounces of Oil Roasted Sunflower Seeds have 3 times more Vitamin B1, 3.5 times more Vitamin B2, 6.8 times more Vitamin B3, 27.5 times more Vitamin B5, 4.4 times more Vitamin B6, 3.9 times more Vitamin B9 and 84.5 times more Vitamin E than Boiled Brussels Sprouts with Salt.
• While 7 oz of Boiled and Drained Brussels Sprouts with Salt contain more Vitamin A, 56.4 times more Vitamin C and 45.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Brussels Sprouts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Boiled Brussels Sprouts with Salt:

• 7 ounces of Oil Roasted Sunflower Seeds have 2.4 times more Calcium, 21.7 times more Copper, 3.6 times more Iron, 6.4 times more Magnesium, 9.2 times more Manganese, 20.3 times more Phosphorus, 1.5 times more Potassium, 52.1 times more Selenium and 15.8 times more Zinc than Boiled Brussels Sprouts with Salt.
• While 7 oz of Boiled and Drained Brussels Sprouts with Salt contain 85.7 times more Sodium and 57.7 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 16.4 times more Energy, 102.6 times more Fat, 69.3 times more Saturated Fat, 433 times more Omega 6, 3.2 times more Carbohydrate, 1.8 times more Sugars, 4.1 times more Fiber and 7.9 times more Protein than Boiled Brussels Sprouts with Salt.
• While 7 oz of Boiled and Drained Brussels Sprouts with Salt contain 2.1 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Boiled Brussels Sprouts with Salt provide inadequate amounts of Energy and Omega 6