Comparing Nutrients in 5 ounces Brussels Sprouts VS Flan, caramel custard, dry mix

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Flan, caramel custard, dry mix	0%	0%	100%

Macro Nutrients

	Brussels Sprouts	Flan, caramel custard, dry mix	Recommended Dietary Allowance
Energy	2.1% 61kcal	17% 493kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	NA	32g per day for Men 19-50 years
Omega 3	8.77% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	NA	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	100% 130g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	NA	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	0% 0g	38g per day for Men 19-50 years
Protein	8.56% 4.8g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Flan, caramel custard, 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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	0% 0mg	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	0% 0μg	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	134% 120mg	0% 0mg	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	Flan, caramel custard, dry mix	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	2.36% 0.021mg	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	1.4% 0.11mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	0.43% 0.01mg	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	0.2% 1.4mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	6.38% 217mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	55% 30μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	41% 612mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Flan, caramel custard, dry mix per 5 oz

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

Lets compare vitamin content per 5 ounces of Brussels Sprouts vs Flan, caramel custard, dry mix:

• 5 ounces of Brussels Sprouts have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Flan, caramel custard, dry mix.
• 5 ounces of Flan, caramel custard, dry mix have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Brussels Sprouts as well as Flan, caramel custard, dry mix have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Brussels Sprouts vs Flan, caramel custard, dry mix:

• 5 ounces of Brussels Sprouts have 1.8 times more Calcium, 4.7 times more Copper, 17.5 times more Iron, more Magnesium, 48.1 times more Manganese, 69 times more Phosphorus, 2.5 times more Potassium, 10.5 times more Zinc and 11 times more Water than Flan, caramel custard, dry mix.
• While 5 oz of Flan, caramel custard, dry mix contain 13.3 times more Selenium and 17.3 times more Sodium than Raw Brussels Sprouts.
• 5 ounces of Flan, caramel custard, dry mix lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brussels Sprouts have more Fiber and more Protein than Flan, caramel custard, dry mix.
• While 5 oz of Flan, caramel custard, dry mix contain 8.1 times more Energy and 10.2 times more Carbohydrate than Raw Brussels Sprouts.
• 5 ounces of Brussels Sprouts provide inadequate amounts of Energy
• 5 ounces of Flan, caramel custard, dry mix provide inadequate amounts of Fiber and Protein