Comparing Nutrients in 14 ounces Toaster pastries, brown-sugar-cinnamon VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Toaster pastries, brown-sugar-cinnamon	Brussels Sprouts	Recommended Dietary Allowance
Energy	50.6% 1469kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	32.7% 31.7g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	NA	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 288g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	149% 108g	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	6.84% 4.96g	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	% 32g	% 3.2g	g per day for Men 19-50 years
Sucrose	% 64.7g	% 1.83g	g per day for Men 19-50 years
Fiber	24% 9.13g	39.7% 15g	38g per day for Men 19-50 years
Protein	28.8% 16g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, brown-sugar-cinnamon	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	NA	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	218% 2.6mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.4mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	179% 28.7mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	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	136% 544μg	60.5% 242μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	35% 5.28mg	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

	Toaster pastries, brown-sugar-cinnamon	Brussels Sprouts	Recommended Dietary Allowance
Calcium	116% 1163mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	43.2% 0.39mg	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	279% 22.3mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	47.6% 333mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	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	96% 1433mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	1.5% 56g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Toaster pastries, brown-sugar-cinnamon VS Brussels Sprouts per 14 oz

Compare the macro and micronutrient content in 14 oz of Toaster pastries, brown-sugar-cinnamon 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 Toaster pastries, brown-sugar-cinnamon vs Brussels Sprouts:

• 14 ounces of Toaster pastries, brown-sugar-cinnamon have 4.7 times more Vitamin B1, 6.7 times more Vitamin B2, 9.7 times more Vitamin B3, 2.6 times more Vitamin B6, 2.2 times more Vitamin B9 and 1.5 times more Vitamin E than Brussels Sprouts.
• Both Toaster pastries, brown-sugar-cinnamon and Brussels Sprouts provide similar amounts of Vitamin B5 per 14 ounces.

Comparing minerals per 14 ounces for Toaster pastries, brown-sugar-cinnamon vs Brussels Sprouts:

• 14 ounces of Toaster pastries, brown-sugar-cinnamon have 7 times more Calcium, 1.4 times more Copper, 4 times more Iron, 1.6 times more Manganese, 1.2 times more Phosphorus, 2.2 times more Selenium, 14.4 times more Sodium and 1.3 times more Zinc than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 1.3 times more Magnesium, 3.7 times more Potassium and 6.1 times more Water than Toaster pastries, brown-sugar-cinnamon.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toaster pastries, brown-sugar-cinnamon have 8.6 times more Energy, 26.6 times more Fat, 8.1 times more Carbohydrate, 12.4 times more Sugars and 1.2 times more Protein than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 1.7 times more Fiber than Toaster pastries, brown-sugar-cinnamon.
• 14 ounces of Brussels Sprouts provide inadequate amounts of Energy