Comparing Nutrients in 500 calories Snacks, trail mix, regular VS Brussels Sprouts

Weight per 500 calories

• Snacks, trail mix, regular: 108g
• Brussels Sprouts: 1163g

Snacks, trail mix, regular have 10.7 times more energy per 100g than Brussels Sprouts. It has very high energy density when compared to other foods. Raw Brussels Sprouts having low energy density.

Discover which food has more nutrients per 500 calories - Snacks, trail mix, regular or Brussels Sprouts?

Macros Ratio

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

Macro Nutrients

	Snacks, trail mix, regular	Brussels Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	18.8% 6g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	4.73% 0.076g	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	61% 10.4g	3.08% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.4% 48.6g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	35.3% 25.6g	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	NA	15% 11g	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	NA	% 9.4g	g per day for Men 19-50 years
Sucrose	NA	% 5.35g	g per day for Men 19-50 years
Fiber	NA	116% 44g	38g per day for Men 19-50 years
Protein	26.7% 15g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	49% 442μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	80.5% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	54% 8.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	196% 2.55mg	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	19.2% 77μg	177% 709μg	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	1.7% 1.5mg	1098% 988mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	68.2% 10.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1715% 2058μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, trail mix, regular	Brussels Sprouts	Recommended Dietary Allowance
Calcium	8.44% 84.4mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	90% 0.81mg	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	41.3% 3.3mg	203% 16.3mg	8mg per day for Men 19-50 years
Magnesium	40.7% 171mg	63.7% 267mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	170% 3.9mg	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	53.3% 373mg	115% 802mg	700mg per day for Men 19-50 years
Potassium	22% 741mg	133% 4523mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	16.5% 248mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	31.7% 3.5mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	0.27% 9.96g	27% 1000g	3700g per day for Men 19-50 years

Snacks, Trail Mix, Regular VS Brussels Sprouts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, trail mix, regular or Brussels Sprouts?

Lets compare vitamin content per 500 calories of Snacks, trail mix, regular vs Brussels Sprouts:

• 500 kcal of Raw Brussels Sprouts contain 408.3 times more Vitamin A, 3.2 times more Vitamin B1, 4.9 times more Vitamin B2, 1.7 times more Vitamin B3, 3.7 times more Vitamin B5, 7.9 times more Vitamin B6, 9.2 times more Vitamin B9 and 652.3 times more Vitamin C than Snacks, trail mix, regular.
• 500 calories of Snacks, trail mix, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, trail mix, regular as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Snacks, trail mix, regular vs Brussels Sprouts:

• 500 calories of Snacks, trail mix, regular have 1.3 times more Copper than Brussels Sprouts.
• While 500 kcal of Raw Brussels Sprouts contain 5.8 times more Calcium, 4.9 times more Iron, 1.6 times more Magnesium, 3.5 times more Manganese, 2.1 times more Phosphorus, 6.1 times more Potassium, 1.4 times more Zinc and 100.4 times more Water than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular and Brussels Sprouts contain similar levels of Sodium per 500 calories.
• 500 calories of Snacks, trail mix, regular lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, trail mix, regular have 9.1 times more Fat, 8.3 times more Saturated Fat and 19.8 times more Omega 6 than Brussels Sprouts.
• While 500 kcal of Raw Brussels Sprouts contain 15.2 times more Omega 3, 2.1 times more Carbohydrate and 2.6 times more Protein than Snacks, trail mix, regular.
• Both Snacks, trail mix, regular and Brussels Sprouts offer comparable quantities of Energy per 500 calories.
• 500 calories of Snacks, trail mix, regular provide inadequate amounts of Omega 3
• 500 calories of Brussels Sprouts provide inadequate amounts of Omega 6