Comparing Nutrients in 1 kilogram Pie, fried pies, lemon VS Boiled Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Pie, fried pies, lemon	4%	44%	52%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Pie, fried pies, lemon	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	109% 3160kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	166% 161g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	76.8% 24.6g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	355% 5.68g	108% 1.73g	1.6g per day for Men 19-50 years
Omega 6	283% 48g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	328% 426g	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	68.4% 26g	68.4% 26g	38g per day for Men 19-50 years
Protein	53.6% 30g	45.5% 25.5g	56g per day for Men 19-50 years

Vitamins

	Pie, fried pies, lemon	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	43.3% 390μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.3mg	38% 6.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	50.4% 2.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	45% 180μg	150% 600μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.3% 0.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	NA	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1169% 1403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, fried pies, lemon	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	22% 220mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	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	153% 12mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	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	61.4% 430mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	19% 650mg	93% 3170mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	249% 3740mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	10% 376g	24% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, fried pies, lemon VS Boiled Brussels Sprouts per 1 kg

Compare the macro and micronutrient content in 1 kg of Pie, fried pies, lemon 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, fried pies, lemon vs Boiled Brussels Sprouts:

• 1 kilogram of Pie, fried pies, lemon has 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.3 times more Vitamin B3 and more Vitamin B12 than Boiled Brussels Sprouts.
• While 1 kg of Boiled and Drained Brussels Sprouts contains 19.5 times more Vitamin A, 2.3 times more Vitamin B5, 5.9 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Pie, fried pies, lemon.
• 1 kilogram of Pie, fried pies, lemon have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Boiled Brussels Sprouts have insufficient amounts of Vitamin B12

Comparing minerals per 1 kilogram for Pie, fried pies, lemon vs Boiled Brussels Sprouts:

• 1 kilogram of Pie, fried pies, lemon has 1.6 times more Selenium and 17.8 times more Sodium than Boiled Brussels Sprouts.
• While 1 kg of Boiled and Drained Brussels Sprouts contains 1.6 times more Calcium, 1.8 times more Copper, 2 times more Magnesium, 1.3 times more Phosphorus, 4.9 times more Potassium, 1.4 times more Zinc and 2.4 times more Water than Pie, fried pies, lemon.
• Both Pie, fried pies, lemon and Boiled Brussels Sprouts contain similar levels of Iron and Manganese per one kilogram.
• 1 kilogram of Pie, fried pies, lemon lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie, fried pies, lemon has 8.8 times more Energy, 32.2 times more Fat, 24.1 times more Saturated Fat, 3.3 times more Omega 3, 60.9 times more Omega 6 and 6 times more Carbohydrate than Boiled Brussels Sprouts.
• Both Pie, fried pies, lemon and Boiled Brussels Sprouts offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Brussels Sprouts provide inadequate amounts of Energy and Omega 6