Comparing Nutrients in 1 kilogram Multi-grain Bread VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Multi-grain Bread	Brussels Sprouts	Recommended Dietary Allowance
Energy	91% 2650kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	43.6% 42.3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	27.3% 8.72g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	333% 433g	69% 89.5g	130g per day for Men 19-50 years
Sugars	88% 64g	30.3% 22g	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	33.8% 24.5g	13% 9.3g	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	% 17g	% 8.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.6g	g per day for Men 19-50 years
Fiber	195% 74g	100% 38g	38g per day for Men 19-50 years
Protein	239% 134g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	42.2% 380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	253% 40.4mg	46.6% 7.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.36mg	61.8% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	202% 2.63mg	168% 2.2mg	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	188% 750μg	153% 610μg	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	1.1% 1mg	944% 850mg	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	24.7% 3.7mg	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	1475% 1770μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Brussels Sprouts	Recommended Dietary Allowance
Calcium	103% 1030mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	313% 2.82mg	77.8% 0.7mg	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	313% 25mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	880% 20.3mg	147% 3.37mg	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	326% 2280mg	99% 690mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	598% 329μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	254% 3810mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	10% 369g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Multi-grain Bread VS Brussels Sprouts per 1 kg

Compare the macro and micronutrient content in 1 kg of Multi-grain Bread versus 1 kg of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Multi-grain Bread vs Brussels Sprouts:

• 1 kilogram of Multi-grain Bread has 2 times more Vitamin B1, 1.5 times more Vitamin B2, 5.4 times more Vitamin B3, 1.2 times more Vitamin B6 and 1.2 times more Vitamin B9 than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains more Vitamin A, 850 times more Vitamin C, 2.4 times more Vitamin E and 126.4 times more Vitamin K than Multi-grain Bread.
• Both Multi-grain Bread and Brussels Sprouts provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Multi-grain Bread as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Multi-grain Bread vs Brussels Sprouts:

• 1 kilogram of Multi-grain Bread has 2.5 times more Calcium, 4 times more Copper, 1.8 times more Iron, 3.4 times more Magnesium, 6 times more Manganese, 3.3 times more Phosphorus, 20.6 times more Selenium, 15.2 times more Sodium and 4 times more Zinc than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains 1.7 times more Potassium and 2.3 times more Water than Multi-grain Bread.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Multi-grain Bread has 6.2 times more Energy, 14.1 times more Fat, 14.1 times more Saturated Fat, 2.1 times more Omega 3, 37 times more Omega 6, 4.8 times more Carbohydrate, 2.9 times more Sugars, 2.6 times more Fructose, 1.9 times more Fiber and 4 times more Protein than Brussels Sprouts.
• 1 kilogram of Brussels Sprouts provide inadequate amounts of Energy and Omega 6