Comparing Nutrients in 500 calories Sunflower SeedsVS Frozen Brussels Sprouts

Weight per 500 calories

Sunflower Seeds

85.6g

Frozen Brussels Sprouts

1220g

Sunflower Seeds have 14.2 times more energy per 100g than Frozen Brussels Sprouts. It has very high energy density when compared to other foods. Frozen Brussels Sprouts, Unprepared having low energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Frozen Brussels Sprouts?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Frozen Brussels Sprouts

30%

63%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Frozen Brussels Sprouts

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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45.4%44g

Fat

5.15%5g

44 gvs5 g

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

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12%3.8g

Saturated Fat

3.2%1.02g

3.8 gvs1.02 g

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

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3.2%0.051g

Omega 3

102%1.63g

0.051 gvs1.63 g

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

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116%19.7g

Omega 6

4.38%0.74g

19.7 gvs0.74 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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13%17g

Carbohydrate

73.7%96g

17 gvs96 g

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

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3.1%2.24g

Sugars

34%24.8g

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

2.24 gvs24.8 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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%2.14g

Sucrose

2.14 gvsNA g

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

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19.4%7.36g

Fiber

122%46.3g

7.36 gvs46.3 g

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

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31.8%17.8g

Protein

82.3%46g

17.8 gvs46 g

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

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Vitamins

Sunflower Seedsvs Frozen Brussels Sprouts

0.29%2.57μg

Vitamin A

42%378μg

RAE, retinol activity equivalents

2.57 μgvs378 μg

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

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106%1.27mg

Vitamin B1

107%1.3mg

Thiamine

1.27 mgvs1.3 mg

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

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23.4%0.3mg

Vitamin B2

114%1.5mg

Riboflavin

0.3 mgvs1.5 mg

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

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44.6%7.14mg

Vitamin B3

48.6%7.8mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs7.8 mg

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

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19.3%0.97mg

Vitamin B5

69.5%3.48mg

Pantothenic acid

0.97 mgvs3.48 mg

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

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88.6%1.15mg

Vitamin B6

189%2.46mg

Pyridoxine

1.15 mgvs2.46 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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48.6%194μg

Vitamin B9

375%1500μg

Folates and Folic Acid

194 μgvs1500 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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1.33%1.2mg

Vitamin C

1004%904mg

Ascorbic acid

1.2 mgvs904 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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201%30mg

Vitamin E

40.7%6.1mg

Tocopherols and Tocotrienols

30 mgvs6.1 mg

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

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0%0μg

Vitamin K

1918%2301μg

Phytomenadione or phylloquinone

0 μgvs2301 μg

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

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Minerals

Sunflower Seedsvs Frozen Brussels Sprouts

6.68%66.8mg

Calcium

31.7%317mg

66.8 mgvs317 mg

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

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171%1.54mg

Copper

44.7%0.4mg

1.54 mgvs0.4 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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56%4.5mg

Iron

142%11.3mg

4.5 mgvs11.3 mg

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

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66.3%278mg

Magnesium

58%244mg

278 mgvs244 mg

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

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72.6%1.67mg

Manganese

165%3.8mg

1.67 mgvs3.8 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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80.7%565mg

Phosphorus

108%756mg

565 mgvs756 mg

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

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16.2%552mg

Potassium

133%4512mg

552 mgvs4512 mg

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

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82.5%45.4μg

Selenium

33.3%18.3μg

45.4 μgvs18.3 μg

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

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0.51%7.7mg

Sodium

8.13%122mg

7.7 mgvs122 mg

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

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39%4.3mg

Zinc

34.4%3.8mg

4.3 mgvs3.8 mg

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

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0.11%4.05g

Water

28.7%1062g

4.05 gvs1062 g

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

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Lets compare vitamin content per 500 calories of Sunflower Seeds vs Frozen Brussels Sprouts:

Dried Sunflower Seed Kernels have 4.9 times more Vitamin E than Frozen Brussels Sprouts, Unprepared.
While Frozen Brussels Sprouts, Unprepared contain 147.2 times more Vitamin A, 4.9 times more Vitamin B2, 3.6 times more Vitamin B5, 2.1 times more Vitamin B6, 7.7 times more Vitamin B9, 753.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Frozen Brussels Sprouts, Unprepared have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Frozen Brussels Sprouts:

Dried Sunflower Seed Kernels have 3.8 times more Copper and 2.5 times more Selenium than Frozen Brussels Sprouts, Unprepared.
While Frozen Brussels Sprouts, Unprepared contain 4.7 times more Calcium, 2.5 times more Iron, 2.3 times more Manganese, 1.3 times more Phosphorus, 8.2 times more Potassium, 15.8 times more Sodium and 262.2 times more Water than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Frozen Brussels Sprouts, Unprepared have similar amounts of Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 8.8 times more Fat, 3.7 times more Saturated Fat and 26.5 times more Omega 6 than Frozen Brussels Sprouts, Unprepared.
While Frozen Brussels Sprouts, Unprepared contain 31.8 times more Omega 3, 5.6 times more Carbohydrate, 11 times more Sugars, 6.3 times more Fiber and 2.6 times more Protein than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Frozen Brussels Sprouts, Unprepared have similar amounts of Energy per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsFrozen Brussels SproutsVS Roasted Sunflower SeedsSunflower SeedsVS Cooked Frozen Brussels SproutsFrozen Brussels SproutsVS Cooked Frozen Brussels Sprouts

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Frozen Brussels Sprouts

Weight per 500 calories

Which food has more nutrients per 500 calories - Sunflower Seeds or Frozen Brussels Sprouts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: