Comparing Nutrients in 1 pound Brussels Sprouts VS Pie crust, deep dish, frozen, baked, made with enriched flour

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Brussels Sprouts	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Energy	6.73% 195kcal	81.5% 2363kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	149% 144g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	126% 40g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	99% 17g	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	183% 238g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	NA	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	27.5% 10.4g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	49.4% 27.7g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Pie crust, deep dish, frozen, baked, made with enriched flour	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	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.4% 0.99mg	14% 0.18mg	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	107% 426μg	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	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	42% 6.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	669% 803μg	63% 75.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Calcium	19% 191mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	45% 0.4mg	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	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	105% 2.4mg	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	50% 349mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	119% 1783mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	21.4% 2.36mg	11mg per day for Men 19-50 years
Water	10.5% 390g	1% 37.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Pie crust, deep dish, frozen, baked, made with enriched flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Brussels Sprouts versus 1 lb of Pie crust, deep dish, frozen, baked, made with enriched flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Brussels Sprouts vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• 1 pound of Brussels Sprouts has 5.5 times more Vitamin B6 and 10.6 times more Vitamin K than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While 1 lb of Pie crust, deep dish, frozen, baked, made with enriched flour contains 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 3.8 times more Vitamin B3, 1.3 times more Vitamin B5, 1.5 times more Vitamin B9 and 1.6 times more Vitamin E than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Brussels Sprouts vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• 1 pound of Brussels Sprouts has 1.8 times more Calcium, 1.4 times more Magnesium, 3.8 times more Potassium and 10.4 times more Water than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While 1 lb of Pie crust, deep dish, frozen, baked, made with enriched flour contains 1.3 times more Copper, 1.8 times more Iron, 1.6 times more Manganese, 3.1 times more Selenium and 15.7 times more Sodium than Raw Brussels Sprouts.
• Both Brussels Sprouts and Pie crust, deep dish, frozen, baked, made with enriched flour contain similar levels of Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brussels Sprouts has 1.7 times more Fiber than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While 1 lb of Pie crust, deep dish, frozen, baked, made with enriched flour contains 12.1 times more Energy, 106.1 times more Fat, 142.9 times more Saturated Fat, 1.3 times more Omega 3, 82.5 times more Omega 6, 5.9 times more Carbohydrate and 1.8 times more Protein than Raw Brussels Sprouts.
• 1 pound of Brussels Sprouts provide inadequate amounts of Energy and Omega 6