Comparing Nutrients in 1 pound Brussels Sprouts VS Pie crust, refrigerated, regular, baked

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Pie crust, refrigerated, regular, baked	3%	51%	46%

Macro Nutrients

	Brussels Sprouts	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Energy	6.73% 195kcal	79% 2295kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	134% 130g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	157% 50.3g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	91% 15.5g	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	204% 265g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Pie crust, refrigerated, regular, baked	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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	36.4% 5.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	26.8% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.4% 0.99mg	6.98% 0.091mg	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	36.3% 145μg	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	1.5% 0.23mg	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	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Calcium	19% 191mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	25.7% 0.23mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	41.2% 0.95mg	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	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	11% 376mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	143% 2141mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.98% 36g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Pie crust, refrigerated, regular, baked per 1 lb

Compare the macro and micronutrient content in 1 lb of Brussels Sprouts versus 1 lb of Pie crust, refrigerated, regular, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Brussels Sprouts vs Pie crust, refrigerated, regular, baked:

• 1 pound of Brussels Sprouts has 2.4 times more Vitamin B2, 11 times more Vitamin B6, 1.9 times more Vitamin B9, 17.6 times more Vitamin E and 442.5 times more Vitamin K than Pie crust, refrigerated, regular, baked.
• While 1 lb of Pie crust, refrigerated, regular, baked contains 1.7 times more Vitamin B3 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Pie crust, refrigerated, regular, baked provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• 1 pound of Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• Both Raw Brussels Sprouts as well as Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Brussels Sprouts vs Pie crust, refrigerated, regular, baked:

• 1 pound of Brussels Sprouts has 3.5 times more Calcium, 1.4 times more Copper, 1.2 times more Iron, 2.6 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 4.7 times more Potassium, 1.9 times more Zinc and 10.8 times more Water than Pie crust, refrigerated, regular, baked.
• While 1 lb of Pie crust, refrigerated, regular, baked contains 2.8 times more Selenium and 18.9 times more Sodium than Raw Brussels Sprouts.
• 1 pound of Pie crust, refrigerated, regular, baked lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brussels Sprouts has 2.7 times more Fiber than Pie crust, refrigerated, regular, baked.
• While 1 lb of Pie crust, refrigerated, regular, baked contains 11.8 times more Energy, 95.6 times more Fat, 178.8 times more Saturated Fat, 1.5 times more Omega 3, 76.1 times more Omega 6 and 6.5 times more Carbohydrate than Raw Brussels Sprouts.
• Both Brussels Sprouts and Pie crust, refrigerated, regular, baked offer comparable quantities of Protein per one pound.
• 1 pound of Brussels Sprouts provide inadequate amounts of Energy and Omega 6