Comparing Nutrients in 1 pound French Bread VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	French Bread	Brussels Sprouts	Recommended Dietary Allowance
Energy	42.5% 1234kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	21% 3.6g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	181% 235g	31.2% 40.6g	130g per day for Men 19-50 years
Sugars	29% 21g	13.8% 9.98g	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	3.2% 2.3g	5.8% 4.2g	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	% 1.8g	% 3.67g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.1g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	87% 48.8g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	French Bread	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	268% 3.22mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	149% 1.94mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.3% 0.49mg	76.4% 0.99mg	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	139% 558μg	69% 277μg	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	428% 386mg	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	6.35% 0.95mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	669% 803μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Brussels Sprouts	Recommended Dietary Allowance
Calcium	23.6% 236mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	76.6% 0.69mg	35.3% 0.32mg	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	222% 17.7mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	66.5% 1.53mg	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	68% 476mg	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	52% 1764mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	182% 2731mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	43% 4.7mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	4.05% 150g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: French Bread VS Brussels Sprouts per 1 lb

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

Lets compare vitamin content per 1 pound of French Bread vs Brussels Sprouts:

• 1 pound of French Bread has 5.1 times more Vitamin B1, 4.7 times more Vitamin B2, 6.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 2 times more Vitamin B9 than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains more Vitamin A, 2 times more Vitamin B6, more Vitamin C, 4.2 times more Vitamin E and 252.9 times more Vitamin K than French or Vienna Bread includes Sourdough.
• 1 pound of French Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both French or Vienna Bread includes Sourdough as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for French Bread vs Brussels Sprouts:

• 1 pound of French Bread has 1.2 times more Calcium, 2.2 times more Copper, 2.8 times more Iron, 1.4 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 17.9 times more Selenium, 24.1 times more Sodium and 2.5 times more Zinc than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 3.3 times more Potassium and 2.6 times more Water than French or Vienna Bread includes Sourdough.

Comparison of macro-nutrients per 1 pound:

• 1 pound of French Bread has 6.3 times more Energy, 8.1 times more Fat, 17.6 times more Omega 6, 5.8 times more Carbohydrate, 2.1 times more Sugars and 3.2 times more Protein than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 1.5 times more Omega 3 and 1.7 times more Fiber than French or Vienna Bread includes Sourdough.
• 1 pound of Brussels Sprouts provide inadequate amounts of Energy and Omega 6