Comparing Nutrients in 5 ounces Bread, white, commercially prepared, low sodium, no salt VS Frozen Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%
Frozen Brussels Sprouts	30%	7%	63%

Macro Nutrients

	Bread, white, commercially prepared, low sodium, no salt	Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	13% 378kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	5.26% 5.1g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.15g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	8.57% 11g	130g per day for Men 19-50 years
Sugars	8.43% 6.1g	3.97% 2.88g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	14% 5.4g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, low sodium, no salt	Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.8% 0.67mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.63mg	5.65% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	8.08% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	22% 0.29mg	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	39.3% 157μg	43.6% 174μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.77% 0.043μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	117% 105mg	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	2.08% 0.31mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	223% 267μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, low sodium, no salt	Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	15.3% 153mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	5.2% 0.047mg	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	53.7% 4.3mg	16.5% 1.3mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	19% 0.44mg	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	19% 133mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	4.96% 169mg	15.4% 524mg	3400mg per day for Men 19-50 years
Selenium	58.2% 32μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	1.4% 52g	3.34% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared, low sodium, no salt VS Frozen Brussels Sprouts per 5 oz

Compare the macro and micronutrient content in 5 oz of Bread, white, commercially prepared, low sodium, no salt versus 5 oz of Frozen Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Bread, white, commercially prepared, low sodium, no salt vs Frozen Brussels Sprouts:

• 5 ounces of Bread, white, commercially prepared, low sodium, no salt have 4.5 times more Vitamin B1, 2.8 times more Vitamin B2, 6.2 times more Vitamin B3 and 1.4 times more Vitamin B5 than Frozen Brussels Sprouts.
• While 5 oz of Frozen Brussels Sprouts, Unprepared contain more Vitamin A, 3.2 times more Vitamin B6, more Vitamin C, 2.3 times more Vitamin E and 60.9 times more Vitamin K than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Frozen Brussels Sprouts provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Bread, white, commercially prepared, low sodium, no salt as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Bread, white, commercially prepared, low sodium, no salt vs Frozen Brussels Sprouts:

• 5 ounces of Bread, white, commercially prepared, low sodium, no salt have 4.2 times more Calcium, 3.8 times more Copper, 3.3 times more Iron, 1.2 times more Manganese, 1.5 times more Phosphorus, 15.1 times more Selenium, 29.8 times more Sodium and 2 times more Zinc than Frozen Brussels Sprouts.
• While 5 oz of Frozen Brussels Sprouts, Unprepared contain 3.1 times more Potassium and 2.4 times more Water than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Frozen Brussels Sprouts contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bread, white, commercially prepared, low sodium, no salt have 6.5 times more Energy, 8.8 times more Fat, 9.7 times more Saturated Fat, 11.6 times more Omega 6, 6.3 times more Carbohydrate, 2.1 times more Sugars and 2.2 times more Protein than Frozen Brussels Sprouts.
• While 5 oz of Frozen Brussels Sprouts, Unprepared contain 3.8 times more Omega 3 and 1.7 times more Fiber than Bread, white, commercially prepared, low sodium, no salt.
• 5 ounces of Frozen Brussels Sprouts provide inadequate amounts of Energy and Omega 6