Comparing Nutrients in 500 calories Brussels Sprouts VS Snacks, granola bars, soft, uncoated, plain

Weight per 500 calories

• Brussels Sprouts: 1163g
• Snacks, granola bars, soft, uncoated, plain: 113g

Snacks, granola bars, soft, uncoated, plain have 10.3 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 500 calories - Brussels Sprouts or Snacks, granola bars, soft, uncoated, plain?

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Snacks, granola bars, soft, uncoated, plain	7%	34%	59%

Macro Nutrients

	Brussels Sprouts	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	25.6% 8.2g	32g per day for Men 19-50 years
Omega 3	72% 1.15g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	3.08% 0.52g	33.3% 5.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	58.4% 76g	130g per day for Men 19-50 years
Sugars	35.3% 25.6g	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	15% 11g	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	% 9.4g	NA	g per day for Men 19-50 years
Sucrose	% 5.35g	NA	g per day for Men 19-50 years
Fiber	116% 44g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	70% 39.3g	15% 8.35g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Vitamin A	49% 442μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	27.7% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.5% 1.05mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.66mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.55mg	8.7% 0.11mg	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	177% 709μg	6.77% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	18.3% 0.44μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1098% 988mg	0% 0mg	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	68.2% 10.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1715% 2058μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Calcium	49% 488mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	34% 0.3mg	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	203% 16.3mg	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	63.7% 267mg	20% 83.5mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	75% 1.73mg	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	115% 802mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	133% 4523mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	33.2% 18.3μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	21% 314mg	1500mg per day for Men 19-50 years
Zinc	44.4% 4.9mg	15.4% 1.7mg	11mg per day for Men 19-50 years
Water	27% 1000g	0.2% 7.22g	3700g per day for Men 19-50 years

Brussels Sprouts VS Snacks, Granola Bars, Soft, Uncoated, Plain Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Brussels Sprouts or Snacks, granola bars, soft, uncoated, plain?

Lets compare vitamin content per 500 calories of Brussels Sprouts vs Snacks, granola bars, soft, uncoated, plain:

• 500 calories of Brussels Sprouts have more Vitamin A, 4.9 times more Vitamin B1, 5.6 times more Vitamin B2, 14.9 times more Vitamin B3, 6.1 times more Vitamin B5, 22.6 times more Vitamin B6, 26.2 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, plain.
• While 500 kcal of Snacks, granola bars, soft, uncoated, plain contain more Vitamin B12 than Raw Brussels Sprouts.
• 500 calories of Brussels Sprouts have insufficient amounts of Vitamin B12
• 500 calories of Snacks, granola bars, soft, uncoated, plain have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C

Comparing minerals per 500 calories for Brussels Sprouts vs Snacks, granola bars, soft, uncoated, plain:

• 500 calories of Brussels Sprouts have 4.1 times more Calcium, 2.7 times more Copper, 5.6 times more Iron, 3.2 times more Magnesium, 2.3 times more Manganese, 3.1 times more Phosphorus, 12.3 times more Potassium, 2.9 times more Zinc and 138.4 times more Water than Snacks, granola bars, soft, uncoated, plain.
• Both Brussels Sprouts and Snacks, granola bars, soft, uncoated, plain contain similar levels of Selenium and Sodium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Brussels Sprouts have 3.4 times more Omega 3, 1.4 times more Carbohydrate, 8.5 times more Fiber and 4.7 times more Protein than Snacks, granola bars, soft, uncoated, plain.
• While 500 kcal of Snacks, granola bars, soft, uncoated, plain contain 5.6 times more Fat, 11.4 times more Saturated Fat and 10.8 times more Omega 6 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Snacks, granola bars, soft, uncoated, plain offer comparable quantities of Energy per 500 calories.
• 500 calories of Brussels Sprouts provide inadequate amounts of Omega 6