Comparing Nutrients in 14 ounces Snacks, sesame sticks, wheat-based, unsalted VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Snacks, sesame sticks, wheat-based, unsalted	8%	59%	33%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Snacks, sesame sticks, wheat-based, unsalted	Brussels Sprouts	Recommended Dietary Allowance
Energy	74% 2147kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	150% 146g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	80.4% 25.7g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	241% 3.85g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	384% 65.2g	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	142% 185g	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	NA	39.7% 15g	38g per day for Men 19-50 years
Protein	77.3% 43.3g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, sesame sticks, wheat-based, unsalted	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.7% 0.49mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.5% 6.16mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	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	22% 87.3μg	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	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

	Snacks, sesame sticks, wheat-based, unsalted	Brussels Sprouts	Recommended Dietary Allowance
Calcium	67.5% 675mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	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	36.7% 2.94mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	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	78.2% 548mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	123% 68μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	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	0.21% 7.94g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, sesame sticks, wheat-based, unsalted VS Brussels Sprouts per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, sesame sticks, wheat-based, unsalted 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, sesame sticks, wheat-based, unsalted vs Brussels Sprouts:

• 14 ounces of Snacks, sesame sticks, wheat-based, unsalted have 2.1 times more Vitamin B3 than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 9.5 times more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B5, 2.5 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin C than Snacks, sesame sticks, wheat-based, unsalted.
• Both Snacks, sesame sticks, wheat-based, unsalted and Brussels Sprouts provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Snacks, sesame sticks, wheat-based, unsalted have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, sesame sticks, wheat-based, unsalted as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Snacks, sesame sticks, wheat-based, unsalted vs Brussels Sprouts:

• 14 ounces of Snacks, sesame sticks, wheat-based, unsalted have 4 times more Calcium, 5.8 times more Copper, 2 times more Magnesium, 2.7 times more Manganese, 2 times more Phosphorus, 10.7 times more Selenium and 2.8 times more Zinc than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 1.9 times more Iron, 2.2 times more Potassium and 43 times more Water than Snacks, sesame sticks, wheat-based, unsalted.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, sesame sticks, wheat-based, unsalted have 12.6 times more Energy, 122.3 times more Fat, 104.5 times more Saturated Fat, 9.8 times more Omega 3, 365.3 times more Omega 6, 5.2 times more Carbohydrate and 3.2 times more Protein than Brussels Sprouts.
• 14 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6