Comparing Nutrients in 300 calories Brussels Sprouts VS Pie crust, refrigerated, regular, baked

Weight per 300 calories

• Brussels Sprouts: 698g
• Pie crust, refrigerated, regular, baked: 59.3g

Pie crust, refrigerated, regular, baked has 11.8 times more energy per unit of mass than Raw Brussels Sprouts, which is very high in comparison to other foods. Brussels Sprouts having low energy density.

Discover which food has more nutrients per 300 calories - Brussels Sprouts or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	17.5% 17g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	20.5% 6.57g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	1.85% 0.31g	12% 2.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	8.95% 6.5g	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	% 5.65g	NA	g per day for Men 19-50 years
Sucrose	% 3.2g	NA	g per day for Men 19-50 years
Fiber	69.8% 26.5g	2.2% 0.83g	38g per day for Men 19-50 years
Protein	42% 23.6g	3.6% 2.02g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Vitamin A	29.5% 265μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.3% 0.63mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	4.76% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.16mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	0.91% 0.012mg	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	106% 426μg	4.74% 19μg	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	659% 593mg	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	41% 6.14mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1029% 1235μg	0.2% 0.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Calcium	29.3% 293mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	3.36% 0.03mg	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	122% 9.77mg	8.52% 0.68mg	8mg per day for Men 19-50 years
Magnesium	38.2% 160mg	1.27% 5.34mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	5.4% 0.12mg	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	68.8% 481mg	4.4% 31mg	700mg per day for Men 19-50 years
Potassium	80% 2714mg	1.45% 49.2mg	3400mg per day for Men 19-50 years
Selenium	20.3% 11μg	4.85% 2.67μg	55μg per day for Men 19-50 years
Sodium	11.6% 174mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	16.2% 600g	0.13% 4.7g	3700g per day for Men 19-50 years

Brussels Sprouts VS Pie Crust, Refrigerated, Regular, Baked Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Brussels Sprouts or Pie crust, refrigerated, regular, baked?

Lets compare vitamin content per 300 calories of Brussels Sprouts vs Pie crust, refrigerated, regular, baked:

• 300 calories of Brussels Sprouts have 11.7 times more Vitamin B1, 28.6 times more Vitamin B2, 6.8 times more Vitamin B3, 12.3 times more Vitamin B5, 128.9 times more Vitamin B6, 22.4 times more Vitamin B9, 207.1 times more Vitamin E and 5207.1 times more Vitamin K than Pie crust, refrigerated, regular, baked.
• 300 calories of Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Brussels Sprouts as well as Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Brussels Sprouts vs Pie crust, refrigerated, regular, baked:

• 300 calories of Brussels Sprouts have 41.2 times more Calcium, 16.2 times more Copper, 14.3 times more Iron, 30.1 times more Magnesium, 19 times more Manganese, 15.6 times more Phosphorus, 55.2 times more Potassium, 4.2 times more Selenium, 22.5 times more Zinc and 127.1 times more Water than Pie crust, refrigerated, regular, baked.
• While 300 kcal of Pie crust, refrigerated, regular, baked contain 1.6 times more Sodium than Raw Brussels Sprouts.
• 300 calories of Pie crust, refrigerated, regular, baked lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Brussels Sprouts have 7.9 times more Omega 3, 1.8 times more Carbohydrate, 31.9 times more Fiber and 11.7 times more Protein than Pie crust, refrigerated, regular, baked.
• While 300 kcal of Pie crust, refrigerated, regular, baked contain 8.1 times more Fat, 15.2 times more Saturated Fat and 6.5 times more Omega 6 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Pie crust, refrigerated, regular, baked offer comparable quantities of Energy per 300 calories.
• 300 calories of Brussels Sprouts provide inadequate amounts of Omega 6
• 300 calories of Pie crust, refrigerated, regular, baked provide inadequate amounts of Omega 3, Fiber and Protein