Comparing Nutrients in 14 ounces Whole-wheat Pita Bread VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Whole-wheat Pita Bread	14%	6%	80%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Whole-wheat Pita Bread	Brussels Sprouts	Recommended Dietary Allowance
Energy	36% 1040kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.58% 0.83g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.97g	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	171% 222g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	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	63.7% 24.2g	39.7% 15g	38g per day for Men 19-50 years
Protein	69.5% 39g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Whole-wheat Pita Bread	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.4% 11.3mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81% 1.05mg	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	34.7% 139μg	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% 0mg	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	16% 2.42mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	585% 703μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole-wheat Pita Bread	Brussels Sprouts	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	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	152% 12mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	300% 6.9mg	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	102% 714mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	318% 175μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	111% 1671mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	3.3% 121g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole-wheat Pita Bread VS Brussels Sprouts per 14 oz

Compare the macro and micronutrient content in 14 oz of Whole-wheat Pita Bread 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 Whole-wheat Pita Bread vs Brussels Sprouts:

• 14 ounces of Whole-wheat Pita Bread have 2.4 times more Vitamin B1, 3.8 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.2 times more Vitamin B6 than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain more Vitamin A, 1.7 times more Vitamin B9, more Vitamin C, 1.4 times more Vitamin E and 126.4 times more Vitamin K than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Brussels Sprouts provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Whole-wheat Pita Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Whole-wheat Pita Bread as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Whole-wheat Pita Bread vs Brussels Sprouts:

• 14 ounces of Whole-wheat Pita Bread have 4.1 times more Copper, 2.2 times more Iron, 3 times more Magnesium, 5.2 times more Manganese, 2.6 times more Phosphorus, 27.5 times more Selenium, 16.8 times more Sodium and 3.6 times more Zinc than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 2.8 times more Calcium, 2.3 times more Potassium and 2.8 times more Water than Whole-wheat Pita Bread.
• 14 ounces of Whole-wheat Pita Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Whole-wheat Pita Bread have 6.1 times more Energy, 22.2 times more Omega 6, 6.2 times more Carbohydrate, 1.3 times more Sugars, 1.6 times more Fiber and 2.9 times more Protein than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 1.9 times more Omega 3 than Whole-wheat Pita Bread.
• 14 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6