Comparing Nutrients in 1 pound Brussels Sprouts VS Oat Bran Bagels

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Oat Bran Bagels	16%	4%	80%

Macro Nutrients

	Brussels Sprouts	Oat Bran Bagels	Recommended Dietary Allowance
Energy	6.73% 195kcal	40% 1157kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.2% 40.6g	186% 242g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	10% 7.4g	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	5.8% 4.2g	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	% 3.67g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	45.4% 17.2g	43% 16.3g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	86.7% 48.5g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Oat Bran Bagels	Recommended Dietary Allowance
Vitamin A	19% 172μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	84% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	40.4% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.4% 0.99mg	15% 0.2mg	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	69% 277μg	111% 445μg	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	428% 386mg	1% 0.91mg	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	26.6% 4mg	9.98% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	669% 803μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Oat Bran Bagels	Recommended Dietary Allowance
Calcium	19% 191mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	76% 0.68mg	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	79.4% 6.35mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	170% 3.9mg	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	44.7% 313mg	71.3% 499mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	178% 2676mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	10.5% 390g	4.03% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Oat Bran Bagels per 1 lb

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

Lets compare vitamin content per 1 pound of Brussels Sprouts vs Oat Bran Bagels:

• 1 pound of Brussels Sprouts has 38 times more Vitamin A, 5.1 times more Vitamin B6, 425 times more Vitamin C, 2.7 times more Vitamin E and 442.5 times more Vitamin K than Oat Bran Bagels.
• While 1 lb of Oat Bran Bagels contains 2.4 times more Vitamin B1, 3.8 times more Vitamin B2, 4 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.6 times more Vitamin B9 than Raw Brussels Sprouts.
• 1 pound of Oat Bran Bagels have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Brussels Sprouts as well as Oat Bran Bagels have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Brussels Sprouts vs Oat Bran Bagels:

• 1 pound of Brussels Sprouts has 3.5 times more Calcium, 3.4 times more Potassium and 2.6 times more Water than Oat Bran Bagels.
• While 1 lb of Oat Bran Bagels contains 2.2 times more Copper, 2.2 times more Iron, 1.3 times more Magnesium, 2.6 times more Manganese, 1.6 times more Phosphorus, 21.4 times more Selenium, 23.6 times more Sodium and 2.1 times more Zinc than Raw Brussels Sprouts.
• 1 pound of Oat Bran Bagels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brussels Sprouts has 4.5 times more Omega 3 and 1.3 times more Sugars than Oat Bran Bagels.
• While 1 lb of Oat Bran Bagels contains 5.9 times more Energy, 10.3 times more Omega 6, 6 times more Carbohydrate and 3.2 times more Protein than Raw Brussels Sprouts.
• Both Brussels Sprouts and Oat Bran Bagels offer comparable quantities of Fiber per one pound.
• 1 pound of Brussels Sprouts provide inadequate amounts of Energy and Omega 6
• 1 pound of Oat Bran Bagels provide inadequate amounts of Omega 3