Comparing Nutrients in 1 pound Brussels Sprouts VS Whole-wheat Pita Bread

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Whole-wheat Pita Bread	14%	6%	80%

Macro Nutrients

	Brussels Sprouts	Whole-wheat Pita Bread	Recommended Dietary Allowance
Energy	6.73% 195kcal	41% 1188kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	8% 7.76g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	2.95% 0.94g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	26.7% 4.54g	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	195% 254g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	18% 13g	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	73% 27.7g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	79.4% 44.5g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Whole-wheat 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	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	80.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	75.4% 3.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.4% 0.99mg	92% 1.2mg	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	39.7% 159μg	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	18.4% 2.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	669% 803μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Whole-wheat Pita Bread	Recommended Dietary Allowance
Calcium	19% 191mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	146% 1.3mg	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	173% 14mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	74.5% 313mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	343% 7.9mg	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	117% 816mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	363% 200μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	127% 1910mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	10.5% 390g	3.75% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Whole-wheat Pita Bread per 1 lb

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

Lets compare vitamin content per 1 pound of Brussels Sprouts vs Whole-wheat Pita Bread:

• 1 pound of Brussels Sprouts has more Vitamin A, 1.7 times more Vitamin B9, more Vitamin C, 1.4 times more Vitamin E and 126.4 times more Vitamin K than Whole-wheat Pita Bread.
• While 1 lb of Whole-wheat Pita Bread contains 2.4 times more Vitamin B1, 3.8 times more Vitamin B3 and 2.7 times more Vitamin B5 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Whole-wheat Pita Bread provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Whole-wheat Pita Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Brussels Sprouts as well as Whole-wheat Pita Bread have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Brussels Sprouts vs Whole-wheat Pita Bread:

• 1 pound of Brussels Sprouts has 2.8 times more Calcium, 2.3 times more Potassium and 2.8 times more Water than Whole-wheat Pita Bread.
• While 1 lb of Whole-wheat Pita Bread contains 4.1 times more Copper, 2.2 times more Iron, 3 times more Magnesium, 5.2 times more Manganese, 2.6 times more Phosphorus, 27.5 times more Selenium, 16.8 times more Sodium and 3.6 times more Zinc than Raw Brussels Sprouts.
• 1 pound of Whole-wheat Pita Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brussels Sprouts has 1.9 times more Omega 3 than Whole-wheat Pita Bread.
• While 1 lb of Whole-wheat Pita Bread contains 6.1 times more Energy, 22.2 times more Omega 6, 6.2 times more Carbohydrate, 1.3 times more Sugars, 1.6 times more Fiber and 2.9 times more Protein than Raw Brussels Sprouts.
• 1 pound of Brussels Sprouts provide inadequate amounts of Energy and Omega 6