Comparing Nutrients in 1 kilogram Brussels Sprouts VS Snacks, granola bites, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Snacks, granola bites, mixed flavors	6%	35%	59%

Macro Nutrients

	Brussels Sprouts	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Energy	15% 430kcal	156% 4510kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	180% 175g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	309% 99g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	141% 2.26g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	137% 23.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.5g	510% 663g	130g per day for Men 19-50 years
Sugars	30.3% 22g	414% 300g	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	13% 9.3g	NA	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	% 8.1g	NA	g per day for Men 19-50 years
Sucrose	% 4.6g	NA	g per day for Men 19-50 years
Fiber	100% 38g	150% 57g	38g per day for Men 19-50 years
Protein	60.4% 33.8g	128% 71.7g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	166% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.6% 7.45mg	145% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.8% 3.1mg	90% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	110% 1.43mg	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	153% 610μg	82.5% 330μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29% 0.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	944% 850mg	2.22% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.67% 10IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	58.7% 8.8mg	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1475% 1770μg	76% 91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Calcium	42% 420mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	274% 2.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.075% 3μg	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	175% 14mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	164% 690mg	420mg per day for Men 19-50 years
Manganese	147% 3.37mg	731% 17mg	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	99% 690mg	309% 2160mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	84% 2850mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	364% 200μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	111% 1670mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	175% 19mg	11mg per day for Men 19-50 years
Water	23.2% 860g	2.13% 78.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Snacks, granola bites, mixed flavors per 1 kg

Compare the macro and micronutrient content in 1 kg of Brussels Sprouts versus 1 kg of Snacks, granola bites, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Brussels Sprouts vs Snacks, granola bites, mixed flavors:

• 1 kilogram of Brussels Sprouts has 19 times more Vitamin A, 1.5 times more Vitamin B6, 1.8 times more Vitamin B9, 425 times more Vitamin C and 19.5 times more Vitamin K than Snacks, granola bites, mixed flavors.
• While 1 kg of Snacks, granola bites, mixed flavors contains 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 3.1 times more Vitamin B3, 1.5 times more Vitamin B5, more Vitamin B12 and 2.9 times more Vitamin E than Raw Brussels Sprouts.
• 1 kilogram of Brussels Sprouts have insufficient amounts of Vitamin B12
• 1 kilogram of Snacks, granola bites, mixed flavors have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Brussels Sprouts as well as Snacks, granola bites, mixed flavors have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Brussels Sprouts vs Snacks, granola bites, mixed flavors:

• 1 kilogram of Brussels Sprouts has 1.4 times more Potassium and 10.9 times more Water than Snacks, granola bites, mixed flavors.
• While 1 kg of Snacks, granola bites, mixed flavors contains 3.5 times more Copper, 3 times more Magnesium, 5 times more Manganese, 3.1 times more Phosphorus, 12.5 times more Selenium, 6.7 times more Sodium and 4.6 times more Zinc than Raw Brussels Sprouts.
• Both Brussels Sprouts and Snacks, granola bites, mixed flavors contain similar levels of Calcium and Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, granola bites, mixed flavors contains 10.5 times more Energy, 58.3 times more Fat, 159.5 times more Saturated Fat, 2.3 times more Omega 3, 51.6 times more Omega 6, 7.4 times more Carbohydrate, 13.6 times more Sugars, 1.5 times more Fiber and 2.1 times more Protein than Raw Brussels Sprouts.
• 1 kilogram of Brussels Sprouts provide inadequate amounts of Energy and Omega 6