Comparing Nutrients in 5 ounces Brussels Sprouts VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Brussels Sprouts	Wakame Seaweed	Recommended Dietary Allowance
Energy	2.1% 61kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	8.77% 0.14g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	0.083% 0.014g	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	9.97% 13g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	1.27% 0.92g	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	1.87% 0.71g	38g per day for Men 19-50 years
Protein	8.56% 4.8g	7.67% 4.3g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	6% 54μg	2.83% 25.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	19.8% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	0.22% 0.003mg	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	69.5% 278μg	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	4.72% 4.25mg	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	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	209% 251μg	6.26% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Wakame Seaweed	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	44.7% 0.4mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	36% 152mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	86.3% 2mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	2.1% 71mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	82.4% 1236mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.06% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Wakame Seaweed per 5 oz

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

Lets compare vitamin content per 5 ounces of Brussels Sprouts vs Wakame Seaweed:

• 5 ounces of Brussels Sprouts have 2.1 times more Vitamin A, 2.3 times more Vitamin B1, 109.5 times more Vitamin B6, 28.3 times more Vitamin C and 33.4 times more Vitamin K than Wakame Seaweed.
• While 5 oz of Raw Wakame Seaweed contain 2.6 times more Vitamin B2, 2.1 times more Vitamin B3, 2.3 times more Vitamin B5 and 3.2 times more Vitamin B9 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Wakame Seaweed provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Raw Brussels Sprouts as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brussels Sprouts vs Wakame Seaweed:

• 5 ounces of Brussels Sprouts have 7.8 times more Potassium and 2.3 times more Selenium than Wakame Seaweed.
• While 5 oz of Raw Wakame Seaweed contain 3.6 times more Calcium, 4.1 times more Copper, 1.6 times more Iron, 4.7 times more Magnesium, 4.2 times more Manganese and 34.9 times more Sodium than Raw Brussels Sprouts.
• Both Brussels Sprouts and Wakame Seaweed contain similar levels of Phosphorus, Zinc and Water per five ounces.
• 5 ounces of Wakame Seaweed lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brussels Sprouts have 49.5 times more Omega 3, 3.4 times more Sugars and 7.6 times more Fiber than Wakame Seaweed.
• Both Brussels Sprouts and Wakame Seaweed offer comparable quantities of Carbohydrate and Protein per five ounces.
• 5 ounces of Wakame Seaweed provide inadequate amounts of Omega 3 and Fiber
• Both Raw Brussels Sprouts as well as Raw Wakame Seaweed provide inadequate amounts of Energy and Omega 6 in five ounces.