Comparing Nutrients in 5 ounces Brussels Sprouts VS Pie crust, deep dish, frozen, baked, made with enriched flour

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Brussels Sprouts	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Energy	2.1% 61kcal	25.5% 739kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	46.5% 45g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	39.3% 12.6g	32g per day for Men 19-50 years
Omega 3	8.77% 0.14g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	31% 5.26g	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	57.2% 74.4g	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	8.58% 3.26g	38g per day for Men 19-50 years
Protein	8.56% 4.8g	15.4% 8.65g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Pie crust, deep dish, frozen, baked, made with enriched flour	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	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	25.4% 4.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	4.36% 0.057mg	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	33.3% 133μg	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	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	13% 1.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	209% 251μg	19.7% 23.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	14% 0.13mg	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	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	33% 0.76mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	37% 557mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	6.7% 0.74mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Pie crust, deep dish, frozen, baked, made with enriched flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Brussels Sprouts versus 5 oz of Pie crust, deep dish, frozen, baked, made with enriched flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Brussels Sprouts vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• 5 ounces of Brussels Sprouts have 5.5 times more Vitamin B6 and 10.6 times more Vitamin K than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While 5 oz of Pie crust, deep dish, frozen, baked, made with enriched flour contain 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 3.8 times more Vitamin B3, 1.3 times more Vitamin B5, 1.5 times more Vitamin B9 and 1.6 times more Vitamin E than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Brussels Sprouts vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• 5 ounces of Brussels Sprouts have 1.8 times more Calcium, 1.4 times more Magnesium, 3.8 times more Potassium and 10.4 times more Water than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While 5 oz of Pie crust, deep dish, frozen, baked, made with enriched flour contain 1.3 times more Copper, 1.8 times more Iron, 1.6 times more Manganese, 3.1 times more Selenium and 15.7 times more Sodium than Raw Brussels Sprouts.
• Both Brussels Sprouts and Pie crust, deep dish, frozen, baked, made with enriched flour contain similar levels of Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brussels Sprouts have 1.7 times more Fiber than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While 5 oz of Pie crust, deep dish, frozen, baked, made with enriched flour contain 12.1 times more Energy, 106.1 times more Fat, 142.9 times more Saturated Fat, 1.3 times more Omega 3, 82.5 times more Omega 6, 5.9 times more Carbohydrate and 1.8 times more Protein than Raw Brussels Sprouts.
• 5 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6