Comparing Nutrients in 5 ounces Brussels Sprouts VS Cake, yellow, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Brussels Sprouts	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	2.1% 61kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	7.18% 2.3g	32g per day for Men 19-50 years
Omega 3	8.77% 0.14g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.76% 12.7g	89.3% 116g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	84.6% 61.4g	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	1.8% 1.3g	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	% 1.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.65g	NA	g per day for Men 19-50 years
Fiber	14% 5.4g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	8.56% 4.8g	9.37% 5.24g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Vitamin A	6% 54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	27.3% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	8.4% 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	21.6% 86.5μg	24% 96μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.9% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	134% 120mg	0% 0mg	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	8.3% 1.25mg	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	209% 251μg	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	11.3% 0.1mg	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	25% 2mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	11.8% 0.27mg	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	14% 98mg	62.8% 439mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	1.96% 66.6mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	7.73% 4.25μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	68.8% 1032mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.28% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Cake, yellow, enriched, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Brussels Sprouts versus 5 oz of Cake, yellow, enriched, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Brussels Sprouts vs Cake, yellow, enriched, dry mix:

• 5 ounces of Brussels Sprouts have more Vitamin A, 2.8 times more Vitamin B6, more Vitamin C and 61 times more Vitamin K than Cake, yellow, enriched, dry mix.
• While 5 oz of Cake, yellow, enriched, dry mix contain 1.7 times more Vitamin B1, 2.6 times more Vitamin B2, 3.1 times more Vitamin B3 and more Vitamin B12 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Cake, yellow, enriched, dry mix provide similar amounts of Vitamin B5, Vitamin B9 and Vitamin E per five ounces.
• 5 ounces of Brussels Sprouts have insufficient amounts of Vitamin B12
• 5 ounces of Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Brussels Sprouts as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brussels Sprouts vs Cake, yellow, enriched, dry mix:

• 5 ounces of Brussels Sprouts have 2.3 times more Magnesium, 1.8 times more Manganese, 8.3 times more Potassium, 1.6 times more Zinc and 12 times more Water than Cake, yellow, enriched, dry mix.
• While 5 oz of Cake, yellow, enriched, dry mix contain 5 times more Calcium, 1.5 times more Iron, 4.5 times more Phosphorus, 1.9 times more Selenium and 29.1 times more Sodium than Raw Brussels Sprouts.
• Both Brussels Sprouts and Cake, yellow, enriched, dry mix contain similar levels of Copper per five ounces.
• 5 ounces of Cake, yellow, enriched, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brussels Sprouts have 7.6 times more Omega 3 and 3.2 times more Fiber than Cake, yellow, enriched, dry mix.
• While 5 oz of Cake, yellow, enriched, dry mix contain 8.7 times more Energy, 11.7 times more Fat, 26.1 times more Saturated Fat, 9.2 times more Carbohydrate and 19.7 times more Sugars than Raw Brussels Sprouts.
• Both Brussels Sprouts and Cake, yellow, enriched, dry mix offer comparable quantities of Protein per five ounces.
• 5 ounces of Brussels Sprouts provide inadequate amounts of Energy
• 5 ounces of Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 3
• Both Raw Brussels Sprouts as well as Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 6 in five ounces.