Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS Boiled Brussels Sprouts with Salt

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Boiled Brussels Sprouts with Salt	24%	10%	66%

Macro Nutrients

	Toasted Sunflower Seeds	Boiled Brussels Sprouts with Salt	Recommended Dietary Allowance
Energy	21.3% 619kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	0.46% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	5.46% 7.1g	130g per day for Men 19-50 years
Sugars	NA	2.4% 1.74g	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	30.3% 11.5g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	4.55% 2.55g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Boiled Brussels Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.33% 39μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	8.9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	5.04% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	13.7% 0.18mg	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	59.5% 238μg	15% 60μg	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	1.56% 1.4mg	69% 62mg	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	NA	2.87% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	117% 140μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Boiled Brussels Sprouts with Salt	Recommended Dietary Allowance
Calcium	5.7% 57mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	9.22% 0.083mg	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	85% 6.8mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	9.87% 0.23mg	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	165% 1158mg	8% 56mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	9.32% 317mg	3400mg per day for Men 19-50 years
Selenium	NA	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	0.027% 1g	2.4% 89g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Boiled Brussels Sprouts with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Toasted Sunflower Seeds versus 100 g of Boiled Brussels Sprouts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Toasted Sunflower Seeds vs Boiled Brussels Sprouts with Salt:

• 100 grams of Toasted Sunflower Seeds have 3 times more Vitamin B1, 3.6 times more Vitamin B2, 6.9 times more Vitamin B3, 28 times more Vitamin B5, 4.5 times more Vitamin B6 and 4 times more Vitamin B9 than Boiled Brussels Sprouts with Salt.
• While 100 g of Boiled and Drained Brussels Sprouts with Salt contain more Vitamin A and 44.3 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 100 grams of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Brussels Sprouts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Toasted Sunflower Seeds vs Boiled Brussels Sprouts with Salt:

• 100 grams of Toasted Sunflower Seeds have 1.6 times more Calcium, 22.1 times more Copper, 5.7 times more Iron, 6.5 times more Magnesium, 9.3 times more Manganese, 20.7 times more Phosphorus, 1.5 times more Potassium and 16.1 times more Zinc than Boiled Brussels Sprouts with Salt.
• While 100 g of Boiled and Drained Brussels Sprouts with Salt contain 85.7 times more Sodium and 88.9 times more Water than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Sunflower Seeds have 17.2 times more Energy, 113.6 times more Fat, 58.4 times more Saturated Fat, 473.3 times more Omega 6, 2.9 times more Carbohydrate, 4.4 times more Fiber and 6.7 times more Protein than Boiled Brussels Sprouts with Salt.
• While 100 g of Boiled and Drained Brussels Sprouts with Salt contain 2.2 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• 100 grams of Boiled Brussels Sprouts with Salt provide inadequate amounts of Energy and Omega 6