Comparing Nutrients in 1 pound Toasted Multi-grain Bread VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Toasted Multi-grain Bread	Brussels Sprouts	Recommended Dietary Allowance
Energy	45% 1306kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	63.2% 1g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	48.3% 8.2g	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	164% 214g	31.2% 40.6g	130g per day for Men 19-50 years
Sugars	43.4% 31.5g	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	16.7% 12g	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	% 8.35g	% 3.67g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.1g	g per day for Men 19-50 years
Fiber	97% 36.7g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	118% 66g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain 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	92% 1.1mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	79.4% 318μg	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	0.5% 0.45mg	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	12% 1.8mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	669% 803μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Brussels Sprouts	Recommended Dietary Allowance
Calcium	50.3% 503mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	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	154% 12.3mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	92% 386mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	434% 10mg	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	160% 1120mg	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	52% 1764mg	3400mg per day for Men 19-50 years
Selenium	295% 162μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	125% 1878mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	76.3% 8.4mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	3.86% 143g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Multi-grain Bread VS Brussels Sprouts per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Multi-grain 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 Toasted Multi-grain Bread vs Brussels Sprouts:

• 1 pound of Toasted Multi-grain Bread has 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 5.9 times more Vitamin B3 and 1.3 times more Vitamin B6 than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains more Vitamin A, 850 times more Vitamin C, 2.2 times more Vitamin E and 118 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Brussels Sprouts provide similar amounts of Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Toasted Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Toasted Multi-grain Bread with Whole-grain as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Multi-grain Bread vs Brussels Sprouts:

• 1 pound of Toasted Multi-grain Bread has 2.6 times more Calcium, 4.4 times more Copper, 1.9 times more Iron, 3.7 times more Magnesium, 6.5 times more Manganese, 3.6 times more Phosphorus, 22.4 times more Selenium, 16.6 times more Sodium and 4.4 times more Zinc than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 1.6 times more Potassium and 2.7 times more Water than Toasted Multi-grain Bread with Whole-grain.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Multi-grain Bread has 6.7 times more Energy, 15.3 times more Fat, 15.3 times more Saturated Fat, 2.3 times more Omega 3, 40.3 times more Omega 6, 5.3 times more Carbohydrate, 3.2 times more Sugars, 2.9 times more Fructose, 2.1 times more Fiber and 4.3 times more Protein than Brussels Sprouts.
• 1 pound of Brussels Sprouts provide inadequate amounts of Energy and Omega 6