Comparing Nutrients in 1 pound Brussels Sprouts VS Enriched White Pita Bread

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Enriched White Pita Bread	13%	4%	83%

Macro Nutrients

	Brussels Sprouts	Enriched White Pita Bread	Recommended Dietary Allowance
Energy	6.73% 195kcal	43% 1247kcal	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	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	13.6% 2.3g	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	194% 253g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	8.13% 5.9g	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	26.3% 9.98g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Enriched White Pita Bread	Recommended Dietary Allowance
Vitamin A	19% 172μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	226% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.4% 0.99mg	12% 0.15mg	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	121% 485μg	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	0% 0mg	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	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	669% 803μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Enriched White Pita Bread	Recommended Dietary Allowance
Calcium	19% 191mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	84.7% 0.76mg	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	149% 12mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	95% 2.2mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	223% 123μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	162% 2431mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	10.5% 390g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Enriched White Pita Bread per 1 lb

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

Lets compare vitamin content per 1 pound of Brussels Sprouts vs Enriched White Pita Bread:

• 1 pound of Brussels Sprouts has more Vitamin A, 6.4 times more Vitamin B6, more Vitamin C, 2.9 times more Vitamin E and 885 times more Vitamin K than Enriched White Pita Bread.
• While 1 lb of Enriched White Pita Bread contains 4.3 times more Vitamin B1, 3.6 times more Vitamin B2, 6.2 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.8 times more Vitamin B9 than Raw Brussels Sprouts.
• 1 pound of Enriched White Pita Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Brussels Sprouts as well as Enriched White Pita Bread have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Brussels Sprouts vs Enriched White Pita Bread:

• 1 pound of Brussels Sprouts has 3.2 times more Potassium and 2.7 times more Water than Enriched White Pita Bread.
• While 1 lb of Enriched White Pita Bread contains 2 times more Calcium, 2.4 times more Copper, 1.9 times more Iron, 1.4 times more Manganese, 1.4 times more Phosphorus, 16.9 times more Selenium, 21.4 times more Sodium and 2 times more Zinc than Raw Brussels Sprouts.
• Both Brussels Sprouts and Enriched White Pita Bread contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brussels Sprouts has 4.1 times more Omega 3, 1.7 times more Sugars and 1.7 times more Fiber than Enriched White Pita Bread.
• While 1 lb of Enriched White Pita Bread contains 6.4 times more Energy, 11.4 times more Omega 6, 6.2 times more Carbohydrate and 2.7 times more Protein than Raw Brussels Sprouts.
• 1 pound of Brussels Sprouts provide inadequate amounts of Energy and Omega 6
• 1 pound of Enriched White Pita Bread provide inadequate amounts of Omega 3