Comparing Nutrients in 5 ounces Brussels Sprouts VS Snacks, granola bar, QUAKER, DIPPS, all flavors

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%

Macro Nutrients

	Brussels Sprouts	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Energy	2.1% 61kcal	23.5% 680kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	38.5% 12.3g	32g per day for Men 19-50 years
Omega 3	8.77% 0.14g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	57.5% 9.77g	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	71% 92g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	73.5% 53.3g	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	12% 4.54g	38g per day for Men 19-50 years
Protein	8.56% 4.8g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Vitamin A	6% 54μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	15.6% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	12.5% 0.16mg	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	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.54% 0.085μg	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	0.71% 4.25IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.3% 1.25mg	39.6% 5.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	209% 251μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	34% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 0.99μg	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	20.6% 1.64mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	70% 1.6mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	37.6% 20.7μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	25.4% 381mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.21% 7.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Snacks, granola bar, QUAKER, DIPPS, all flavors per 5 oz

Compare the macro and micronutrient content in 5 oz of Brussels Sprouts versus 5 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Brussels Sprouts vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• 5 ounces of Brussels Sprouts have 9.5 times more Vitamin A, 1.9 times more Vitamin B6, 5.1 times more Vitamin B9, 283.3 times more Vitamin C and 88.5 times more Vitamin K than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While 5 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors contain 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, more Vitamin B12 and 4.8 times more Vitamin E than Raw Brussels Sprouts.
• Both Brussels Sprouts and Snacks, granola bar, QUAKER, DIPPS, all flavors provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• 5 ounces of Brussels Sprouts have insufficient amounts of Vitamin B12
• 5 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Brussels Sprouts as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brussels Sprouts vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• 5 ounces of Brussels Sprouts have 1.2 times more Iron, 1.7 times more Potassium and 15.5 times more Water than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While 5 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors contain 1.5 times more Calcium, 3.1 times more Copper, 2.4 times more Magnesium, 3.4 times more Manganese, 2.3 times more Phosphorus, 9.1 times more Selenium, 10.8 times more Sodium and 2.9 times more Zinc than Raw Brussels Sprouts.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors contain 11.2 times more Energy, 68.1 times more Fat, 140.2 times more Saturated Fat, 1.6 times more Omega 3, 153.2 times more Omega 6, 7.3 times more Carbohydrate, 17.1 times more Sugars and 2.2 times more Protein than Raw Brussels Sprouts.
• Both Brussels Sprouts and Snacks, granola bar, QUAKER, DIPPS, all flavors offer comparable quantities of Fiber per five ounces.
• 5 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6