Comparing Nutrients in 14 ounces Desserts, apple crisp, prepared-from-recipe VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Desserts, apple crisp, prepared-from-recipe	Brussels Sprouts	Recommended Dietary Allowance
Energy	22% 639kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.7g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	25% 4.27g	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	94% 122g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	108% 78g	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	14.6% 5.56g	39.7% 15g	38g per day for Men 19-50 years
Protein	12.4% 6.95g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Desserts, apple crisp, prepared-from-recipe	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	12.8% 115μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	16% 63.5μg	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	9.7% 8.73mg	375% 337mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.5mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	585% 703μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Desserts, apple crisp, prepared-from-recipe	Brussels Sprouts	Recommended Dietary Allowance
Calcium	14% 139mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	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	40.7% 3.25mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.52mg	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	16% 111mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	93% 1393mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	6.75% 250g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Desserts, apple crisp, prepared-from-recipe VS Brussels Sprouts per 14 oz

Compare the macro and micronutrient content in 14 oz of Desserts, apple crisp, prepared-from-recipe 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 Desserts, apple crisp, prepared-from-recipe vs Brussels Sprouts:

• 14 oz of Raw Brussels Sprouts contain 1.3 times more Vitamin A, 1.7 times more Vitamin B1, 3.4 times more Vitamin B5, 5.5 times more Vitamin B6, 3.8 times more Vitamin B9, 38.6 times more Vitamin C, 2.3 times more Vitamin E and 43.2 times more Vitamin K than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe and Brussels Sprouts provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• 14 ounces of Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B5
• Both Desserts, apple crisp, prepared-from-recipe as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Desserts, apple crisp, prepared-from-recipe vs Brussels Sprouts:

• 14 ounces of Desserts, apple crisp, prepared-from-recipe have 2.2 times more Selenium and 14 times more Sodium than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 1.7 times more Iron, 2.9 times more Magnesium, 2.6 times more Manganese, 2.5 times more Phosphorus, 5 times more Potassium, 2.3 times more Zinc and 1.4 times more Water than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe and Brussels Sprouts contain similar levels of Calcium and Copper per 14 ounces.
• 14 ounces of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Desserts, apple crisp, prepared-from-recipe have 3.7 times more Energy, 11.4 times more Fat, 11 times more Saturated Fat, 23.9 times more Omega 6, 3.4 times more Carbohydrate and 8.9 times more Sugars than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 1.4 times more Omega 3, 2.7 times more Fiber and 1.9 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• 14 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6