Comparing Nutrients in 5 ounces Brussels Sprouts VS Puddings, coconut cream, dry mix, instant

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Puddings, coconut cream, dry mix, instant	1%	21%	78%

Macro Nutrients

	Brussels Sprouts	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Energy	2.1% 61kcal	20.3% 588kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	8.77% 0.14g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	0% 0g	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	91% 118g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	125% 91g	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	15% 5.67g	38g per day for Men 19-50 years
Protein	8.56% 4.8g	2.28% 1.28g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Puddings, coconut cream, dry mix, instant	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	1.54% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	1.94% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	3.26% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	4.47% 0.058mg	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	0.71% 2.83μg	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	0.47% 0.43mg	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	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	209% 251μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	23.8% 0.21mg	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	12.8% 1.02mg	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	30% 0.69mg	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	146% 1022mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	98% 1474mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.084% 3.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Puddings, coconut cream, dry mix, instant per 5 oz

Compare the macro and micronutrient content in 5 oz of Brussels Sprouts versus 5 oz of Puddings, coconut cream, dry mix, instant to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Brussels Sprouts vs Puddings, coconut cream, dry mix, instant:

• 5 ounces of Brussels Sprouts have more Vitamin A, 10.7 times more Vitamin B1, 1.7 times more Vitamin B2, 3.4 times more Vitamin B3, 2.7 times more Vitamin B5, 5.3 times more Vitamin B6, 30.5 times more Vitamin B9, 283.3 times more Vitamin C, 11 times more Vitamin E and 1770 times more Vitamin K than Puddings, coconut cream, dry mix, instant.
• 5 ounces of Puddings, coconut cream, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Raw Brussels Sprouts as well as Puddings, coconut cream, dry mix, instant have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brussels Sprouts vs Puddings, coconut cream, dry mix, instant:

• 5 ounces of Brussels Sprouts have 5.3 times more Calcium, 1.9 times more Iron, 1.4 times more Magnesium, 4.1 times more Potassium, 1.4 times more Zinc and 39.1 times more Water than Puddings, coconut cream, dry mix, instant.
• While 5 oz of Puddings, coconut cream, dry mix, instant contain 2.2 times more Copper, 1.5 times more Manganese, 10.4 times more Phosphorus, 2.5 times more Selenium and 41.6 times more Sodium than Raw Brussels Sprouts.
• 5 ounces of Puddings, coconut cream, dry mix, instant lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brussels Sprouts have more Omega 3 and 3.8 times more Protein than Puddings, coconut cream, dry mix, instant.
• While 5 oz of Puddings, coconut cream, dry mix, instant contain 9.7 times more Energy, 33.3 times more Fat, 161.3 times more Saturated Fat, 9.3 times more Carbohydrate and 29.1 times more Sugars than Raw Brussels Sprouts.
• Both Brussels Sprouts and Puddings, coconut cream, dry mix, instant offer comparable quantities of Fiber per five ounces.
• 5 ounces of Brussels Sprouts provide inadequate amounts of Energy
• 5 ounces of Puddings, coconut cream, dry mix, instant provide inadequate amounts of Omega 3 and Protein
• Both Raw Brussels Sprouts as well as Puddings, coconut cream, dry mix, instant provide inadequate amounts of Omega 6 in five ounces.