Comparing Nutrients in 5 ounces Brussels Sprouts VS Cookies, gluten-free, chocolate wafer

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Brussels Sprouts	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	2.1% 61kcal	26.4% 767kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	67.8% 21.7g	32g per day for Men 19-50 years
Omega 3	8.77% 0.14g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	17.8% 3.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.76% 12.7g	68.5% 89g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	80% 58g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 52.6g	g per day for Men 19-50 years
Fiber	14% 5.4g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	8.56% 4.8g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	6% 54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	134% 120mg	NA	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	8.3% 1.25mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	209% 251μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	40.8% 0.37mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	25.3% 0.58mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	11.5% 173mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.052% 1.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Cookies, gluten-free, chocolate wafer per 5 oz

Compare the macro and micronutrient content in 5 oz of Brussels Sprouts versus 5 oz of Cookies, gluten-free, chocolate wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Brussels Sprouts vs Cookies, gluten-free, chocolate wafer:

• 5 oz of Cookies, gluten-free, chocolate wafer contain 1.4 times more Vitamin B5 than Raw Brussels Sprouts.

Comparing minerals per 5 ounces for Brussels Sprouts vs Cookies, gluten-free, chocolate wafer:

• 5 ounces of Brussels Sprouts have 62.8 times more Water than Cookies, gluten-free, chocolate wafer.
• While 5 oz of Cookies, gluten-free, chocolate wafer contain 2.6 times more Calcium, 3.7 times more Copper, 2.6 times more Iron, 1.8 times more Magnesium, 2.1 times more Phosphorus, 4.9 times more Sodium and 1.9 times more Zinc than Raw Brussels Sprouts.
• Both Brussels Sprouts and Cookies, gluten-free, chocolate wafer contain similar levels of Manganese and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brussels Sprouts have 2.4 times more Fiber than Cookies, gluten-free, chocolate wafer.
• While 5 oz of Cookies, gluten-free, chocolate wafer contain 12.6 times more Energy, 101.4 times more Fat, 246.8 times more Saturated Fat, 1.3 times more Omega 3, 47.4 times more Omega 6, 7 times more Carbohydrate and 18.6 times more Sugars than Raw Brussels Sprouts.
• Both Brussels Sprouts and Cookies, gluten-free, chocolate wafer offer comparable quantities of Protein per five ounces.
• 5 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6