Comparing Nutrients in 100 calories Oil Roasted Sunflower Seeds VS Boiled Brussels Sprouts with Salt

Weight per 100 calories

• Oil Roasted Sunflower Seeds: 17g
• Boiled Brussels Sprouts with Salt: 278g

Oil Roasted Sunflower Seeds have 16.4 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 100 calories - Oil Roasted Sunflower Seeds or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.93% 8.67g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	34% 5.78g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.97% 3.87g	15% 19.7g	130g per day for Men 19-50 years
Sugars	0.72% 0.53g	6.67% 4.83g	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	% 0.13g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	19% 7.22g	38g per day for Men 19-50 years
Protein	6.05% 3.4g	12.6% 7.1g	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	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	24.8% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.64% 0.047mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	38% 0.49mg	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	9.9% 39.5μg	41.7% 167μg	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	0.21% 0.19mg	191% 172mg	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	41% 6.14mg	7.96% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	325% 390μg	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	1.47% 14.7mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	25.6% 0.23mg	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	9.04% 0.72mg	41.7% 3.33mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.5mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	27.4% 0.63mg	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	27.5% 192mg	22.2% 156mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	26% 881mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	7.58% 4.17μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	47.6% 714mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	8.33% 0.92mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	6.67% 247g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Boiled Brussels Sprouts With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Boiled Brussels Sprouts with Salt?

Lets compare vitamin content per 100 calories of Oil Roasted Sunflower Seeds vs Boiled Brussels Sprouts with Salt:

• 100 calories of Oil Roasted Sunflower Seeds have 1.7 times more Vitamin B5 and 5.1 times more Vitamin E than Boiled Brussels Sprouts with Salt.
• While 100 kcal of Boiled and Drained Brussels Sprouts with Salt contain more Vitamin A, 5.5 times more Vitamin B1, 4.7 times more Vitamin B2, 2.4 times more Vitamin B3, 3.7 times more Vitamin B6, 4.2 times more Vitamin B9, 926.9 times more Vitamin C and 744.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 100 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 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 100 calories.

Comparing minerals per 100 calories for Oil Roasted Sunflower Seeds vs Boiled Brussels Sprouts with Salt:

• 100 calories of Oil Roasted Sunflower Seeds have 1.3 times more Copper, 1.2 times more Phosphorus and 3.2 times more Selenium than Boiled Brussels Sprouts with Salt.
• While 100 kcal of Boiled and Drained Brussels Sprouts with Salt contain 6.8 times more Calcium, 4.6 times more Iron, 2.6 times more Magnesium, 1.8 times more Manganese, 10.8 times more Potassium, 1408.7 times more Sodium and 949.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Boiled Brussels Sprouts with Salt contain similar levels of Zinc per 100 calories.
• 100 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oil Roasted Sunflower Seeds have 6.2 times more Fat, 4.2 times more Saturated Fat and 26.3 times more Omega 6 than Boiled Brussels Sprouts with Salt.
• While 100 kcal of Boiled and Drained Brussels Sprouts with Salt contain 35.1 times more Omega 3, 5.1 times more Carbohydrate, 9.2 times more Sugars, 4 times more Fiber and 2.1 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Boiled Brussels Sprouts with Salt offer comparable quantities of Energy per 100 calories.
• 100 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 100 calories of Boiled Brussels Sprouts with Salt provide inadequate amounts of Omega 6