Comparing Nutrients in 5 ounces Brussels Sprouts VS Rice crackers

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Rice crackers	10%	11%	79%

Macro Nutrients

	Brussels Sprouts	Rice crackers	Recommended Dietary Allowance
Energy	2.1% 61kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	0% 0g	32g per day for Men 19-50 years
Omega 3	8.77% 0.14g	5.23% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	13% 2.24g	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	90% 117g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	0% 0g	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	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Rice crackers	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	51.5% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	49% 7.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	60.4% 0.79mg	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	7.8% 31μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.3% 1.25mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	209% 251μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Rice crackers	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	47.4% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	52.6% 221mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	251% 5.77mg	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	73.3% 513mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	10% 344mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	65.7% 36μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.004% 0.16g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Rice crackers per 5 oz

Compare the macro and micronutrient content in 5 oz of Brussels Sprouts versus 5 oz of Rice crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Brussels Sprouts vs Rice crackers:

• 5 ounces of Brussels Sprouts have more Vitamin A, 2.8 times more Vitamin B9, more Vitamin C and 84.3 times more Vitamin K than Rice crackers.
• While 5 oz of Rice crackers contain 3.1 times more Vitamin B1, 7.4 times more Vitamin B3, 5.2 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.4 times more Vitamin E than Raw Brussels Sprouts.
• Both Brussels Sprouts and Rice crackers provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Rice crackers have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Brussels Sprouts as well as Rice crackers have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brussels Sprouts vs Rice crackers:

• 5 ounces of Brussels Sprouts have more Calcium, more Iron, 1.6 times more Potassium and 781.8 times more Water than Rice crackers.
• While 5 oz of Rice crackers contain 4.3 times more Copper, 6.8 times more Magnesium, 12.1 times more Manganese, 5.2 times more Phosphorus, 15.9 times more Selenium, 9.3 times more Sodium and 5.2 times more Zinc than Raw Brussels Sprouts.
• 5 ounces of Rice crackers lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brussels Sprouts have 1.7 times more Omega 3, more Sugars and more Fiber than Rice crackers.
• While 5 oz of Rice crackers contain 9.7 times more Energy, 16.7 times more Fat, 35.2 times more Omega 6, 9.2 times more Carbohydrate and 3 times more Protein than Raw Brussels Sprouts.
• 5 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6
• 5 ounces of Rice crackers provide inadequate amounts of Fiber