Comparing Nutrients in 1 kilogram Pie crust, refrigerated, regular, baked VS Boiled Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, baked	3%	51%	46%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Pie crust, refrigerated, regular, baked	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	174% 5060kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	296% 287g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	346% 111g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	93% 1.48g	108% 1.73g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	450% 585g	54.6% 71g	130g per day for Men 19-50 years
Sugars	NA	24% 17.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	37% 14g	68.4% 26g	38g per day for Men 19-50 years
Protein	61% 34g	45.5% 25.5g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, baked	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	NA	43.3% 390μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.3% 13mg	38% 6.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	50.4% 2.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	137% 1.78mg	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	80% 320μg	150% 600μg	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	NA	689% 620mg	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	3.33% 0.5mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	1169% 1403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, baked	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	12% 120mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	92% 0.83mg	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	144% 11.5mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	99% 2.27mg	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	74.3% 520mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	93% 3170mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	315% 4720mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	2.15% 79.6g	24% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, refrigerated, regular, baked VS Boiled Brussels Sprouts per 1 kg

Compare the macro and micronutrient content in 1 kg of Pie crust, refrigerated, regular, baked versus 1 kg of Boiled Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pie crust, refrigerated, regular, baked vs Boiled Brussels Sprouts:

• 1 kilogram of Pie crust, refrigerated, regular, baked has 1.3 times more Vitamin B1 and 2.1 times more Vitamin B3 than Boiled Brussels Sprouts.
• While 1 kg of Boiled and Drained Brussels Sprouts contains 2.2 times more Vitamin B2, 8.9 times more Vitamin B6, 1.9 times more Vitamin B9, 8.6 times more Vitamin E and 350.8 times more Vitamin K than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Boiled Brussels Sprouts provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• Both Pie crust, refrigerated, regular, baked as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Pie crust, refrigerated, regular, baked vs Boiled Brussels Sprouts:

• 1 kilogram of Pie crust, refrigerated, regular, baked has 3 times more Selenium and 22.5 times more Sodium than Boiled Brussels Sprouts.
• While 1 kg of Boiled and Drained Brussels Sprouts contains 3 times more Calcium, 1.6 times more Copper, 2.2 times more Magnesium, 3.8 times more Potassium, 1.5 times more Zinc and 11.2 times more Water than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Boiled Brussels Sprouts contain similar levels of Iron, Manganese and Phosphorus per one kilogram.
• 1 kilogram of Pie crust, refrigerated, regular, baked lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie crust, refrigerated, regular, baked has 14.1 times more Energy, 57.4 times more Fat, 108.7 times more Saturated Fat, 43.3 times more Omega 6, 8.2 times more Carbohydrate and 1.3 times more Protein than Boiled Brussels Sprouts.
• While 1 kg of Boiled and Drained Brussels Sprouts contains 1.9 times more Fiber than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Boiled Brussels Sprouts offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Boiled Brussels Sprouts provide inadequate amounts of Energy and Omega 6