Comparing Nutrients in 1 pound Brussels Sprouts VS Cookies, gluten-free, lemon wafer

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Brussels Sprouts	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	6.73% 195kcal	80.6% 2336kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	149% 47.6g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	27.8% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	68.2% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	31.2% 40.6g	260% 337g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	265% 192g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 192g	g per day for Men 19-50 years
Fiber	45.4% 17.2g	0% 0g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	19% 172μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	1.84% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.4% 0.99mg	0% 0mg	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	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	428% 386mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26.6% 4mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	669% 803μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	19% 191mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	0% 0mg	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	10.2% 0.82mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	3.75% 0.086mg	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	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	33.6% 503mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.14% 5.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Cookies, gluten-free, lemon wafer per 1 lb

Compare the macro and micronutrient content in 1 lb of Brussels Sprouts versus 1 lb of Cookies, gluten-free, lemon wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Brussels Sprouts vs Cookies, gluten-free, lemon wafer:

• 1 pound of Brussels Sprouts has 3.1 times more Vitamin B1, 1.2 times more Vitamin B2, 11.5 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• While 1 lb of Cookies, gluten-free, lemon wafer contains 3.5 times more Vitamin E than Raw Brussels Sprouts.
• 1 pound of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 1 pound for Brussels Sprouts vs Cookies, gluten-free, lemon wafer:

• 1 pound of Brussels Sprouts has 4.7 times more Calcium, more Copper, 7.8 times more Iron, 7.7 times more Magnesium, 17.7 times more Manganese, 1.8 times more Phosphorus, 10.8 times more Potassium, more Selenium, 14 times more Zinc and 76.8 times more Water than Cookies, gluten-free, lemon wafer.
• While 1 lb of Cookies, gluten-free, lemon wafer contains 4.4 times more Sodium than Raw Brussels Sprouts.
• 1 pound of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brussels Sprouts has more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 1 lb of Cookies, gluten-free, lemon wafer contains 12 times more Energy, 80.6 times more Fat, 169.4 times more Saturated Fat, 56.8 times more Omega 6, 8.3 times more Carbohydrate and 19.2 times more Sugars than Raw Brussels Sprouts.
• Both Brussels Sprouts and Cookies, gluten-free, lemon wafer offer comparable quantities of Omega 3 per one pound.
• 1 pound of Brussels Sprouts provide inadequate amounts of Energy and Omega 6
• 1 pound of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein