Comparing Nutrients in 1 pound Brussels Sprouts VS Snacks, trail mix, regular, unsalted

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Snacks, trail mix, regular, unsalted	11%	53%	36%

Macro Nutrients

	Brussels Sprouts	Snacks, trail mix, regular, unsalted	Recommended Dietary Allowance
Energy	6.73% 195kcal	72.3% 2096kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	78.7% 25g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	256% 43.5g	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	157% 204g	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	NA	38g per day for Men 19-50 years
Protein	27.4% 15.3g	112% 62.6g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Snacks, trail mix, regular, unsalted	Recommended Dietary Allowance
Vitamin A	19% 172μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	69% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	81% 4.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.4% 0.99mg	104% 1.35mg	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	80.5% 322μg	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	7.06% 6.35mg	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	NA	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	Snacks, trail mix, regular, unsalted	Recommended Dietary Allowance
Calcium	19% 191mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	496% 4.47mg	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	171% 717mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	204% 4.7mg	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	224% 1565mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	91% 3107mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	NA	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	10.5% 390g	1.13% 41.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Snacks, trail mix, regular, unsalted per 1 lb

Compare the macro and micronutrient content in 1 lb of Brussels Sprouts versus 1 lb of Snacks, trail mix, regular, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Brussels Sprouts vs Snacks, trail mix, regular, unsalted:

• 1 pound of Brussels Sprouts has 38 times more Vitamin A and 60.7 times more Vitamin C than Snacks, trail mix, regular, unsalted.
• While 1 lb of Snacks, trail mix, regular, unsalted contains 3.3 times more Vitamin B1, 2.2 times more Vitamin B2, 6.3 times more Vitamin B3, 2.9 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Snacks, trail mix, regular, unsalted provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Snacks, trail mix, regular, unsalted have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Brussels Sprouts as well as Snacks, trail mix, regular, unsalted have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Brussels Sprouts vs Snacks, trail mix, regular, unsalted:

• 1 pound of Brussels Sprouts has 9.3 times more Water than Snacks, trail mix, regular, unsalted.
• While 1 lb of Snacks, trail mix, regular, unsalted contains 1.9 times more Calcium, 14.1 times more Copper, 2.2 times more Iron, 6.9 times more Magnesium, 3.1 times more Manganese, 5 times more Phosphorus, 1.8 times more Potassium and 7.7 times more Zinc than Raw Brussels Sprouts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brussels Sprouts has 1.4 times more Omega 3 than Snacks, trail mix, regular, unsalted.
• While 1 lb of Snacks, trail mix, regular, unsalted contains 10.7 times more Energy, 98 times more Fat, 89.5 times more Saturated Fat, 212.9 times more Omega 6, 5 times more Carbohydrate and 4.1 times more Protein than Raw Brussels Sprouts.
• 1 pound of Brussels Sprouts provide inadequate amounts of Energy and Omega 6