Comparing Nutrients in 14 ounces Pie crust, standard-type, frozen, ready-to-bake, unenriched VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, frozen, ready-to-bake, unenriched	3%	58%	39%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Brussels Sprouts	Recommended Dietary Allowance
Energy	62.5% 1814kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	119% 116g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	54% 17.3g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	188% 3g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	238% 40.5g	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	135% 175g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	NA	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	9.4% 3.57g	39.7% 15g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, frozen, ready-to-bake, unenriched	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	16.5% 0.2mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	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	9.92% 39.7μg	60.5% 242μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.96% 0.12μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	585% 703μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Brussels Sprouts	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	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	19% 1.5mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	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	30% 210mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	152% 2286mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, standard-type, frozen, ready-to-bake, unenriched VS Brussels Sprouts per 14 oz

Compare the macro and micronutrient content in 14 oz of Pie crust, standard-type, frozen, ready-to-bake, unenriched 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 Pie crust, standard-type, frozen, ready-to-bake, unenriched vs Brussels Sprouts:

• 14 oz of Raw Brussels Sprouts contain more Vitamin A, 2.8 times more Vitamin B1, 9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 3.1 times more Vitamin B6, 6.1 times more Vitamin B9 and more Vitamin C than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• 14 ounces of Pie crust, standard-type, frozen, ready-to-bake, unenriched have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Pie crust, standard-type, frozen, ready-to-bake, unenriched as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Pie crust, standard-type, frozen, ready-to-bake, unenriched vs Brussels Sprouts:

• 14 ounces of Pie crust, standard-type, frozen, ready-to-bake, unenriched have 1.6 times more Manganese and 23 times more Sodium than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 2.3 times more Calcium, 3.7 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 4 times more Potassium, 1.4 times more Zinc and 4.1 times more Water than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• Both Pie crust, standard-type, frozen, ready-to-bake, unenriched and Brussels Sprouts contain similar levels of Copper per 14 ounces.
• 14 ounces of Pie crust, standard-type, frozen, ready-to-bake, unenriched lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie crust, standard-type, frozen, ready-to-bake, unenriched have 10.6 times more Energy, 97.3 times more Fat, 70.3 times more Saturated Fat, 7.7 times more Omega 3, 226.9 times more Omega 6 and 4.9 times more Carbohydrate than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 4.2 times more Fiber than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• Both Pie crust, standard-type, frozen, ready-to-bake, unenriched and Brussels Sprouts offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6