Comparing Nutrients in 14 ounces Crackers, whole-wheat VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Crackers, whole-wheat	Brussels Sprouts	Recommended Dietary Allowance
Energy	58.4% 1695kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	58% 56g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	25.6% 8.2g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	209% 3.35g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	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	212% 276g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	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	0% 0g	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	% 1.27g	% 3.2g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 1.83g	g per day for Men 19-50 years
Fiber	108% 41g	39.7% 15g	38g per day for Men 19-50 years
Protein	75% 42g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	60% 0.72mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	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	56.5% 0.73mg	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	27.8% 111μg	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	37.3% 5.6mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	90% 108μg	585% 703μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Brussels Sprouts	Recommended Dietary Allowance
Calcium	14.3% 143mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	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	166% 13.3mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	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	188% 1314mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	40.3% 1369mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	212% 3175mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat VS Brussels Sprouts per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, whole-wheat 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 Crackers, whole-wheat vs Brussels Sprouts:

• 14 ounces of Crackers, whole-wheat have 1.3 times more Vitamin B1, 6.2 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.6 times more Vitamin E than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain more Vitamin A, 4.3 times more Vitamin B2, 2.2 times more Vitamin B9, more Vitamin C and 6.5 times more Vitamin K than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Brussels Sprouts provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Crackers, whole-wheat as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Crackers, whole-wheat vs Brussels Sprouts:

• 14 ounces of Crackers, whole-wheat have 6 times more Copper, 2.4 times more Iron, 4.8 times more Magnesium, 6.4 times more Manganese, 4.8 times more Phosphorus, 6.3 times more Selenium, 32 times more Sodium and 6.3 times more Zinc than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 29.3 times more Water than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Brussels Sprouts contain similar levels of Calcium and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, whole-wheat have 9.9 times more Energy, 47.1 times more Fat, 33.3 times more Saturated Fat, 8.5 times more Omega 3, 135.5 times more Omega 6, 7.8 times more Carbohydrate, 2.7 times more Fiber and 3.1 times more Protein than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 1.8 times more Sugars than Crackers, whole-wheat.
• 14 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6