Comparing Nutrients in 100 calories Brussels SproutsVS Sunflower Seeds

Weight per 100 calories

Brussels Sprouts

233g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 13.6 times more energy per unit of mass than Raw Brussels Sprouts, which is very high in comparison to other foods. Brussels Sprouts having low energy density.

Which food has more nutrients per 100 calories - Brussels Sprouts or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Brussels Sprouts

26%

69%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Brussels Sproutsvs Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.72%0.7g

Fat

9.1%8.8g

0.7 gvs8.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.45%0.14g

Saturated Fat

2.4%0.76g

0.14 gvs0.76 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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14.4%0.23g

Omega 3

0.64%0.01g

0.23 gvs0.01 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.62%0.1g

Omega 6

23.2%3.95g

0.1 gvs3.95 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16%21g

Carbohydrate

2.63%3.42g

21 gvs3.42 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.06%5.1g

Sugars

0.62%0.45g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5.1 gvs0.45 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3%2.16g

Fructose

≤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]

2.16 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.9g

Glucose

1.9 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.07g

Sucrose

%0.43g

1.07 gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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23.3%8.84g

Fiber

3.88%1.47g

8.84 gvs1.47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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14%7.86g

Protein

6.35%3.56g

7.86 gvs3.56 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Brussels Sproutsvs Sunflower Seeds

9.8%88.4μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

88.4 μgvs0.51 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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27%0.32mg

Vitamin B1

21%0.25mg

Thiamine

0.32 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16%0.21mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.21 mgvs0.061 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11%1.73mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

1.73 mgvs1.43 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14.4%0.72mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.72 mgvs0.19 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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39%0.51mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.51 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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35.5%142μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

142 μgvs39 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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220%198mg

Vitamin C

0.27%0.24mg

Ascorbic acid

198 mgvs0.24 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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13.6%2.05mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

2.05 mgvs6.02 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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343%412μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

412 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Brussels Sproutsvs Sunflower Seeds

9.77%98mg

Calcium

1.34%13.4mg

98 mgvs13.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18%0.16mg

Copper

34.2%0.31mg

0.16 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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40.7%3.26mg

Iron

11.2%0.9mg

3.26 mgvs0.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.7%53.5mg

Magnesium

13.3%55.7mg

53.5 mgvs55.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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34%0.78mg

Manganese

14.5%0.33mg

0.78 mgvs0.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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23%160mg

Phosphorus

16%113mg

160 mgvs113 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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26.6%905mg

Potassium

3.25%110mg

905 mgvs110 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.77%3.72μg

Selenium

16.5%9.08μg

3.72 μgvs9.08 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.88%58mg

Sodium

0.1%1.54mg

58 mgvs1.54 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.88%0.98mg

Zinc

7.8%0.86mg

0.98 mgvs0.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.4%200g

Water

0.022%0.81g

200 gvs0.81 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Brussels Sprouts vs Sunflower Seeds:

Raw Brussels Sprouts have 172 times more Vitamin A, 1.3 times more Vitamin B1, 3.4 times more Vitamin B2, 1.2 times more Vitamin B3, 3.7 times more Vitamin B5, 2.2 times more Vitamin B6, 3.6 times more Vitamin B9, 824.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.9 times more Vitamin E than Raw Brussels Sprouts.
Both Raw Brussels Sprouts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Brussels Sprouts vs Sunflower Seeds:

Raw Brussels Sprouts have 7.3 times more Calcium, 3.6 times more Iron, 2.3 times more Manganese, 1.4 times more Phosphorus, 8.2 times more Potassium, 37.7 times more Sodium and 246.9 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.9 times more Copper and 2.4 times more Selenium than Raw Brussels Sprouts.
Both Raw Brussels Sprouts and Dried Sunflower Seed Kernels have similar amounts of Magnesium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Brussels Sprouts have 22.4 times more Omega 3, 6.1 times more Carbohydrate, 11.4 times more Sugars, 6 times more Fiber and 2.2 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 12.6 times more Fat, 5.3 times more Saturated Fat and 37.7 times more Omega 6 than Raw Brussels Sprouts.
Both Raw Brussels Sprouts and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Raw Brussels Sprouts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Brussels SproutsVS Boiled Brussels SproutsSunflower SeedsVS Boiled Brussels SproutsBrussels SproutsVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Brussels SproutsVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Brussels Sprouts or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: