Comparing Nutrients in 1 kilogram Bread, whole-wheat, prepared from recipe VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe	12%	17%	71%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe	Brussels Sprouts	Recommended Dietary Allowance
Energy	96% 2780kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	55.7% 54g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	25% 7.96g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	198% 3.17g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	154% 26.2g	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	395% 514g	69% 89.5g	130g per day for Men 19-50 years
Sugars	53% 38.4g	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	NA	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	NA	% 8.1g	g per day for Men 19-50 years
Sucrose	NA	% 4.6g	g per day for Men 19-50 years
Fiber	158% 60g	100% 38g	38g per day for Men 19-50 years
Protein	150% 84g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe	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	253% 3.03mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	175% 2.27mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	249% 40mg	46.6% 7.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.73mg	61.8% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	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	163% 650μg	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	0% 0mg	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	50.7% 7.6mg	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78.3% 94μg	1475% 1770μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe	Brussels Sprouts	Recommended Dietary Allowance
Calcium	33% 330mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	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	388% 31mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	193% 810mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	818% 19mg	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	267% 1870mg	99% 690mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	702% 386μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	231% 3460mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	8.84% 327g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, whole-wheat, prepared from recipe VS Brussels Sprouts per 1 kg

Compare the macro and micronutrient content in 1 kg of Bread, whole-wheat, prepared from recipe 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 Bread, whole-wheat, prepared from recipe vs Brussels Sprouts:

• 1 kilogram of Bread, whole-wheat, prepared from recipe has 2.2 times more Vitamin B1, 2.5 times more Vitamin B2, 5.3 times more Vitamin B3 and 1.5 times more Vitamin B5 than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains more Vitamin A, more Vitamin C and 18.8 times more Vitamin K than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Brussels Sprouts provide similar amounts of Vitamin B6, Vitamin B9 and Vitamin E per one kilogram.
• 1 kilogram of Bread, whole-wheat, prepared from recipe have insufficient amounts of Vitamin A and Vitamin C
• Both Bread, whole-wheat, prepared from recipe as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Bread, whole-wheat, prepared from recipe vs Brussels Sprouts:

• 1 kilogram of Bread, whole-wheat, prepared from recipe has 3.6 times more Copper, 2.2 times more Iron, 3.5 times more Magnesium, 5.6 times more Manganese, 2.7 times more Phosphorus, 24.1 times more Selenium, 13.8 times more Sodium and 3.6 times more Zinc than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains 1.3 times more Calcium and 2.6 times more Water than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Brussels Sprouts contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Bread, whole-wheat, prepared from recipe has 6.5 times more Energy, 18 times more Fat, 12.8 times more Saturated Fat, 3.2 times more Omega 3, 58.2 times more Omega 6, 5.7 times more Carbohydrate, 1.7 times more Sugars, 1.6 times more Fiber and 2.5 times more Protein than Brussels Sprouts.
• 1 kilogram of Brussels Sprouts provide inadequate amounts of Energy and Omega 6