Comparing Nutrients in 14 ounces Oat Bran Bagels VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bagels	16%	4%	80%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Oat Bran Bagels	Brussels Sprouts	Recommended Dietary Allowance
Energy	35% 1012kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	8.92% 6.47g	12% 8.73g	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	5.1% 3.7g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.83g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	39.7% 15g	38g per day for Men 19-50 years
Protein	76% 42.5g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bagels	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.34mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.4% 11.7mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.3% 1.77mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	67% 0.87mg	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	97% 389μg	60.5% 242μg	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	0.88% 0.79mg	375% 337mg	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	8.73% 1.3mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	585% 703μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bagels	Brussels Sprouts	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	31% 0.28mg	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	153% 12.2mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	149% 3.43mg	58% 1.34mg	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	62.4% 437mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	247% 136μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	156% 2342mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	3.53% 131g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran Bagels VS Brussels Sprouts per 14 oz

Compare the macro and micronutrient content in 14 oz of Oat Bran Bagels versus 14 oz of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oat Bran Bagels vs Brussels Sprouts:

• 14 ounces of Oat Bran Bagels have 2.4 times more Vitamin B1, 3.8 times more Vitamin B2, 4 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.6 times more Vitamin B9 than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 38 times more Vitamin A, 5.1 times more Vitamin B6, 425 times more Vitamin C, 2.7 times more Vitamin E and 442.5 times more Vitamin K than Oat Bran Bagels.
• 14 ounces of Oat Bran Bagels have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Oat Bran Bagels as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oat Bran Bagels vs Brussels Sprouts:

• 14 ounces of Oat Bran Bagels have 2.2 times more Copper, 2.2 times more Iron, 1.3 times more Magnesium, 2.6 times more Manganese, 1.6 times more Phosphorus, 21.4 times more Selenium, 23.6 times more Sodium and 2.1 times more Zinc than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 3.5 times more Calcium, 3.4 times more Potassium and 2.6 times more Water than Oat Bran Bagels.
• 14 ounces of Oat Bran Bagels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oat Bran Bagels have 5.9 times more Energy, 10.3 times more Omega 6, 6 times more Carbohydrate and 3.2 times more Protein than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 4.5 times more Omega 3 and 1.3 times more Sugars than Oat Bran Bagels.
• Both Oat Bran Bagels and Brussels Sprouts offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Oat Bran Bagels provide inadequate amounts of Omega 3
• 14 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6