Comparing Nutrients in 1 pound Bread, whole-wheat, prepared from recipe VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe	12%	17%	71%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe	Brussels Sprouts	Recommended Dietary Allowance
Energy	43.5% 1261kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	90% 1.44g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	70% 12g	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	179% 233g	31.2% 40.6g	130g per day for Men 19-50 years
Sugars	24% 17.4g	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	NA	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	NA	% 3.67g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	71.6% 27.2g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	68% 38g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe	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	115% 1.37mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.4% 0.9mg	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	73.7% 295μg	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	23% 3.45mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.5% 42.6μg	669% 803μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe	Brussels Sprouts	Recommended Dietary Allowance
Calcium	15% 150mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	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	176% 14mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	87.5% 367mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	371% 8.53mg	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	121% 848mg	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	52% 1764mg	3400mg per day for Men 19-50 years
Selenium	318% 175μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	105% 1569mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	4% 148g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, whole-wheat, prepared from recipe VS Brussels Sprouts per 1 lb

Compare the macro and micronutrient content in 1 lb of Bread, whole-wheat, prepared from recipe 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 Bread, whole-wheat, prepared from recipe vs Brussels Sprouts:

• 1 pound of Bread, whole-wheat, prepared from recipe has 2.2 times more Vitamin B1, 2.5 times more Vitamin B2, 5.3 times more Vitamin B3 and 1.5 times more Vitamin B5 than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains more Vitamin A, more Vitamin C and 18.8 times more Vitamin K than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Brussels Sprouts provide similar amounts of Vitamin B6, Vitamin B9 and Vitamin E per one pound.
• 1 pound of Bread, whole-wheat, prepared from recipe have insufficient amounts of Vitamin A and Vitamin C
• Both Bread, whole-wheat, prepared from recipe as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Bread, whole-wheat, prepared from recipe vs Brussels Sprouts:

• 1 pound of Bread, whole-wheat, prepared from recipe has 3.6 times more Copper, 2.2 times more Iron, 3.5 times more Magnesium, 5.6 times more Manganese, 2.7 times more Phosphorus, 24.1 times more Selenium, 13.8 times more Sodium and 3.6 times more Zinc than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 1.3 times more Calcium and 2.6 times more Water than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Brussels Sprouts contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Bread, whole-wheat, prepared from recipe has 6.5 times more Energy, 18 times more Fat, 12.8 times more Saturated Fat, 3.2 times more Omega 3, 58.2 times more Omega 6, 5.7 times more Carbohydrate, 1.7 times more Sugars, 1.6 times more Fiber and 2.5 times more Protein than Brussels Sprouts.
• 1 pound of Brussels Sprouts provide inadequate amounts of Energy and Omega 6