Comparing Nutrients in 5 ounces Multi-grain Bread VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Multi-grain Bread	Brussels Sprouts	Recommended Dietary Allowance
Energy	13% 376kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	3.86% 1.24g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	8.77% 0.14g	1.6g per day for Men 19-50 years
Omega 6	14% 2.36g	0.38% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.4g	9.76% 12.7g	130g per day for Men 19-50 years
Sugars	12.5% 9.06g	4.3% 3.1g	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	4.8% 3.47g	1.8% 1.3g	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	% 2.4g	% 1.15g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.65g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	14% 5.4g	38g per day for Men 19-50 years
Protein	34% 19g	8.56% 4.8g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.73mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	8.76% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	24% 0.31mg	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	26.6% 106μg	21.6% 86.5μg	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	0.16% 0.14mg	134% 120mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.5% 0.52mg	8.3% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	209% 251μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Brussels Sprouts	Recommended Dietary Allowance
Calcium	14.6% 146mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	11% 0.099mg	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	44.3% 3.54mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	26.3% 111mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	125% 2.87mg	20.8% 0.48mg	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	46% 323mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	16.2% 551mg	3400mg per day for Men 19-50 years
Selenium	84.8% 46.6μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	36% 540mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	1.4% 52.4g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Multi-grain Bread VS Brussels Sprouts per 5 oz

Compare the macro and micronutrient content in 5 oz of Multi-grain Bread versus 5 oz of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Multi-grain Bread vs Brussels Sprouts:

• 5 ounces of Multi-grain Bread have 2 times more Vitamin B1, 1.5 times more Vitamin B2, 5.4 times more Vitamin B3, 1.2 times more Vitamin B6 and 1.2 times more Vitamin B9 than Brussels Sprouts.
• While 5 oz of Raw Brussels Sprouts contain more Vitamin A, 850 times more Vitamin C, 2.4 times more Vitamin E and 126.4 times more Vitamin K than Multi-grain Bread.
• Both Multi-grain Bread and Brussels Sprouts provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Multi-grain Bread as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Multi-grain Bread vs Brussels Sprouts:

• 5 ounces of Multi-grain Bread have 2.5 times more Calcium, 4 times more Copper, 1.8 times more Iron, 3.4 times more Magnesium, 6 times more Manganese, 3.3 times more Phosphorus, 20.6 times more Selenium, 15.2 times more Sodium and 4 times more Zinc than Brussels Sprouts.
• While 5 oz of Raw Brussels Sprouts contain 1.7 times more Potassium and 2.3 times more Water than Multi-grain Bread.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Multi-grain Bread have 6.2 times more Energy, 14.1 times more Fat, 14.1 times more Saturated Fat, 2.1 times more Omega 3, 37 times more Omega 6, 4.8 times more Carbohydrate, 2.9 times more Sugars, 2.6 times more Fructose, 1.9 times more Fiber and 4 times more Protein than Brussels Sprouts.
• 5 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6