Comparing Nutrients in 14 ounces Snacks, granola bar, with coconut, chocolate coated VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, with coconut, chocolate coated	4%	55%	41%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Snacks, granola bar, with coconut, chocolate coated	Brussels Sprouts	Recommended Dietary Allowance
Energy	72.7% 2108kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	132% 128g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	282% 90g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	72.4% 12.3g	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	169% 219g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	188% 136g	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	64.8% 24.6g	39.7% 15g	38g per day for Men 19-50 years
Protein	37% 20.6g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, with coconut, chocolate coated	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	46.3% 0.56mg	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	10.4% 1.67mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	8.93% 35.7μg	60.5% 242μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.6% 0.28μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	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	7.94% 1.2mg	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

	Snacks, granola bar, with coconut, chocolate coated	Brussels Sprouts	Recommended Dietary Allowance
Calcium	16.7% 167mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	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	87% 6.95mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	NA	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	87.3% 611mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	29.7% 1008mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	40.2% 603mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	0.65% 24.2g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, with coconut, chocolate coated VS Brussels Sprouts per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, granola bar, with coconut, chocolate coated 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 Snacks, granola bar, with coconut, chocolate coated vs Brussels Sprouts:

• 14 ounces of Snacks, granola bar, with coconut, chocolate coated have more Vitamin B12 than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain more Vitamin A, 1.8 times more Vitamin B3, 1.8 times more Vitamin B6, 6.8 times more Vitamin B9, 170 times more Vitamin C, 2.9 times more Vitamin E and 126.4 times more Vitamin K than Snacks, granola bar, with coconut, chocolate coated.
• Both Snacks, granola bar, with coconut, chocolate coated and Brussels Sprouts provide similar amounts of Vitamin B1 and Vitamin B2 per 14 ounces.
• 14 ounces of Snacks, granola bar, with coconut, chocolate coated have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 14 ounces of Brussels Sprouts have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, with coconut, chocolate coated as well as Raw Brussels Sprouts have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Snacks, granola bar, with coconut, chocolate coated vs Brussels Sprouts:

• 14 ounces of Snacks, granola bar, with coconut, chocolate coated have 4.6 times more Copper, 1.3 times more Iron, 2.4 times more Magnesium, 2.2 times more Phosphorus, 10.3 times more Selenium, 6.1 times more Sodium and 2.8 times more Zinc than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 1.5 times more Potassium and 14.1 times more Water than Snacks, granola bar, with coconut, chocolate coated.
• Both Snacks, granola bar, with coconut, chocolate coated and Brussels Sprouts contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, granola bar, with coconut, chocolate coated have 12.3 times more Energy, 107.3 times more Fat, 366.5 times more Saturated Fat, 68.9 times more Omega 6, 6.2 times more Carbohydrate, 15.6 times more Sugars, 1.6 times more Fiber and 1.5 times more Protein than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain more Omega 3 than Snacks, granola bar, with coconut, chocolate coated.
• 14 ounces of Snacks, granola bar, with coconut, chocolate coated provide inadequate amounts of Omega 3
• 14 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6